Volume 2 Issue 9
September 2025
Wellness Health & GOA
COVER FEATURE
Athletic Edge Goa
Fitness community offering functional training, coaching, and transformative personal connections.
Dr. Shefali Pednecar
Specialist restoring smiles with precision, compassion, and holistic dental care.
dr. supriya shetye
Patient-centric clinic pioneering dental innovations and community-focused oral healthcare.
dr. sHRISH KAMAT
Aesthetic dentist providing personalized treatments, blending wellness with Goa’s charm.
Welcome to this month’s edition of Health & Wellness Goa, where we continue to explore the inspiring journeys and transformative efforts shaping our state’s health and wellness landscape.
This month’s cover story features Athletic Edge Goa, founded by Joyson De Souza, a fitness community blending functional training, personalised coaching, and vibrant events. More than a gym, it’s a space where discipline meets personal connection, helping individuals discover strength, balance, and resilience within a supportive community.
We are also delighted to introduce you to Dr. Shefali Pednecar, a specialist in Conservative Dentistry and Endodontics. With her unique blend of science, precision, and compassion, Dr. Pednecar is dedicated to restoring smiles, relieving pain, and promoting holistic oral health through truly patient-centred care.
In the spotlight is Vision Dental Clinic, led by Dr. Supriya Shetye (BDS, MDS), offering patient-focused dentistry and pioneering innovations that highlight success stories across Goa. Her dedication to empowering the community and addressing healthcare challenges makes the clinic a trusted beacon of excellence.
We also bring you insights from Dr. Shrish Kamat, consulting Aesthetic Dentist at Dr. Vallabh Kamat’s clinic. Known for his personalised approach and innovative treatments, Dr. Kamat embraces Goa’s unique charm and wellness trends, while actively engaging with the community to foster a healthier and brighter future.
This month’s features highlight the importance of children’s nutrition. Proper diets boost immunity, support growth, improve focus, and foster resilience. Balanced meals, limited sugar, and healthy habits lay the foundation for stronger bodies, sharper minds, and long-term
We also shine a light on the oftenoverlooked issue of oestrogen dominance, which affects women’s health and fertility. By restoring balance through nutrition, lifestyle, and holistic care, women and couples can find new hope, healing, and the possibility to conceive naturally.
Lastly, we revisit the timeless principle that holistic health is about balance—body, mind, and spirit. Through mindful eating, restful sleep, joyful movement, and gratitude, small daily changes can create lasting well-being and inner harmony.
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
Athletic Edge Goa
Dr. Shefali Pednecar 03 Dr. Supriya Shetye 04
Dr. Shrish Kamat
05 Children immunity plan
06 A holistic guide to estrogen dominance
07 Holistic Health in Daily Life: Simple Changes for Big Impact
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.
Athletic
Athletic Edge Goa, founded by Joyson De Souza, is a supportive fitness community offering functional training, personalised coaching, and events, blending athletic discipline with personal connection and transformation.
Article by: Team ItsGoa
Images by: Athletic Edge Goa
In the heart of Goa’s bustling fitness scene, Joyson De Souza has built more than just a gym, he has created a community where discipline, strength, and transformation thrive. A certified Functional Training Specialist and an AIFF D License holder, Joyson brings with him the grit of a professional athlete and the vision of an entrepreneur.
Having played for renowned football clubs such as Dempo, Panjim Footballers, and FC Bardez in the Goa Professional League, along with representing his state at the nationals, Joyson knows first-hand what it takes to push limits and achieve peak performance.
This sparked the creation of his own training space, which has since grown into Athletic Edge, a name that embodies both the discipline of being athletic and the drive to go beyond one’s limits.
What Sets Athletic Edge Apart
Unlike conventional gyms where clients often feel left on their own, Athletic Edge thrives on community and personal connection. Joyson emphasises functional training, strength building, mobility, and conditioning, tailoring programs to each individual’s goals. Whether members aim for fat loss, muscle gain, or improved stamina, every workout is designed with precision and guidance.
What truly makes Athletic Edge unique, however, is its positive and supportive environment. Training sessions are more than just workouts, they are team efforts where members motivate one another, celebrate progress, and leave each session feeling recharged. This culture of encouragement, combined with structured programs, ensures that no one feels lost or overlooked.
From Football to Fitness Entrepreneurship
Joyson’s journey into fitness entrepreneurship began during the COVID-19 pandemic. With gyms across the state shut down, he started training a few friends in small groups. As word spread and more people joined, he witnessed how fitness could create not only physical change but also emotional and mental strength.
Joyson De Souza
workout session
Comprehensive Services and Facilities
Athletic Edge is built on the idea of delivering a complete fitness experience.
The space offers:
Functional and Strength Training to enhance endurance, mobility, and overall athleticism.
Personalised Coaching tailored to individual fitness goals.Cardio and Conditioning Workouts to improve agility and stamina.
Nutritional Guidance to support training with the right dietary choices.
Fitness Challenges and Events that keep members motivated and engaged.
Joyson also ensures that equipment is wellmaintained and the facility remains hygienic, providing members with a safe and professional training environment.
A Hands-On Approach to Management
At the core of Athletic Edge’s operations is Joyson’s direct involvement. Every session is carefully planned, and he personally trains
clients to ensure they are guided with attention to form, progress, and safety. By being approachable and consistent, Joyson maintains not only professional standards but also genuine connections with his members.
Creating an Inclusive and Welcoming Space
Joyson believes fitness is for everyone, regardless of age, gender, or prior experience. Beginners are introduced step by step, while advanced members are challenged to push their boundaries. The result is an inclusive space where teamwork, encouragement, and respect define the culture.
Building Community Beyond Workouts
Athletic Edge is not just about personal training, it is about shared achievements. Joyson regularly organises fitness challenges such as the 60-Day Fat Loss Challenge and other goal-driven programs, celebrating milestones and creating an atmosphere where members feel valued. These initiatives have transformed the gym into a family-like community.
joyson guiding every rep
joyson de souza
Overcoming Challenges
Starting small during COVID was one of Joyson’s biggest hurdles. Limited space, resources, and the uncertainty of the pandemic made it difficult to build momentum. But his focus on delivering results, structuring sessions, and fostering trust through word of mouth helped him steadily grow. He also tackled issues like member consistency by designing engaging workouts and challenges that kept people motivated.
Staying Ahead in Fitness Innovation
Joyson continues to upgrade his knowledge through courses, workshops, and interactions within the global fitness community. His background in professional football has also equipped him with advanced training and recovery methods that he adapts into client sessions, ensuring his approach stays relevant and effective.
client working out
Member Transformations That Inspire
Among the many success stories, Joyson recalls a client who joined with low confidence and doubts about consistency. Through a structured program of workouts and personalised nutrition, the client not only achieved significant fat loss but also gained strength, energy, and confidence. For Joyson, these transformations go beyond physical results—they represent life-changing discipline and empowerment.
goals in progress
Looking Ahead
The future of Athletic Edge lies in growth with purpose. Joyson plans to expand into advanced strength and conditioning, sportsspecific training, and lifestyle-oriented programs that blend fitness with nutrition. His goal is to innovate while maintaining the personal connection that defines his brand.
Words of Advice
For those aspiring to start their own fitness venture, Joyson offers simple yet powerful advice:
“Start small, focus on quality and consistency, and build trust with your clients. Treat it as a passion, not just a business, results and growth will follow.”
joyson rising higher with every rep
Dr. Shefali Pednecar, a specialist in Conservative Dentistry and Endodontics, blends science, precision, and compassion to restore smiles, relieve pain, and promote holistic oral health with patient-centred care.
Itsgoa
endodontist
Article by: Team ItsGoa
Images by: Dr. Shefali Pednecar
Dentistry is often viewed as a clinical science, but for Dr. Shefali Pednecar, it is also an art and a vocation that transforms lives. What began as a fascination with how restoring a single tooth could change a person’s confidence has evolved into a career dedicated to both oral health and emotional well-being. For Dr. Pednecar, dentistry represents the perfect blend of science, precision, and creativity, with the power to make a lasting impact.
The Journey into Dentistry
Initially, Dr. Pednecar entered the field seeking a structured profession with minimal emergencies, without realising the depth and dynamism dentistry truly offered. Her early practice focused primarily on treating individual problem teeth, but her philosophy has since grown into something more holistic.
and guiding them toward long-term oral health and overall well-being.
Areas of Specialisation
A specialist in Conservative Dentistry and Endodontics, Dr. Pednecar focuses on root canal treatments, aesthetic composite restorations, dental fillings, and trauma management, especially fractured teeth. As a consulting endodontist, she often treats patients who arrive in pain or with swelling, feeling anxious and uncertain.
The most rewarding aspect of her practice, she shares, is watching these same patients leave smiling and pain-free. Particularly in trauma cases, restoring the fractured front teeth of young patients and seeing their confidence return brings her immense joy.
Staying Current with Advancements
Dentistry today is constantly evolving, and Dr. Pednecar believes in staying updated with the latest techniques and technologies. She actively participates in Continuing Dental Education (CDE) programs, national conferences, and conventions to gain valuable insights.
Hands-on workshops allow her to refine her skills practically before applying them in real cases. Post-pandemic, she has also embraced webinars by national and international experts, which provide easy access to new knowledge from home.
Dr. Shefali Pednecar
Dr. Shefali Pednecar
Addressing Challenges in Modern Dentistry
In today’s digital era, patients often walk in with preconceived notions after reading online content. Dr. Pednecar views this as an opportunity to educate. She carefully explains diagnoses, treatment steps, and outcomes, particularly in root canal cases, which helps build confidence.
Balancing modern technology and high-quality care while keeping treatments affordable is another challenge she tackles by designing effective yet realistic treatment plans tailored to each patient.
Managing Dental Fear
Dental anxiety remains a significant barrier for many patients. To address this, she creates a calm and reassuring environment, often using soothing music to ease nerves. By explaining each step slowly, giving breaks during procedures, and encouraging open communication, she ensures that even the
most anxious patients feel cared for and supported.
Patient-Centred Approach
For Dr. Pednecar, patient care begins with building trust. She spends time understanding concerns, explaining procedures, and ensuring that patients feel comfortable and fully informed. Her consultations include a thorough medical history, clinical and radiographic examinations, and detailed discussions about findings and treatment options. This approach empowers patients to make informed decisions while easing their anxiety.
Oral Health Guidance
Education is a crucial part of her practice. She advises every patient on the importance of brushing twice daily with the correct technique and recommends customised oral hygiene aids such as floss, interdental brushes, or water flossers based on individual needs.
Receiving dental prosthetics gold medal for highest marks, 2016 from the governor of goa
Aesthetic and Multidisciplinary Care
Dr. Pednecar also emphasises the role of cosmetic dentistry in boosting self-esteem. She designs treatment plans that harmonise aesthetics with functionality, focusing on bite alignment, durable materials, and long-term stability. For cases requiring a multidisciplinary approach—such as surgery or periodontics— she collaborates with colleagues to ensure comprehensive and seamless treatment.
Debunking Myths and Misconceptions
A common misconception she addresses is the belief that extraction is better than saving a tooth. She advocates for root canal treatments as they preserve natural function, prevent bone loss, and maintain better conditions for future replacements if required.
Even when prognosis is fair, retaining a tooth for several years is often far more beneficial than premature removal. Other myths she encounters include the idea that dental treatment is unsafe during monsoons, or that check-ups are only necessary when pain arises. She emphasises the importance of preventive visits every six months for early detection and care.
Throughout her career, several cases have left a lasting impression. During her postgraduate days, she treated a patient who had fractured all his upper front teeth in an accident. After completing root canal treatments and restoring his smile with ceramic crowns, he regained his confidence—an experience that reaffirmed her calling. Another case involved a young patient with severe pain and swelling, whose discomfort was relieved within two days of root canal therapy and antibiotics. The gratitude expressed in such moments, she says, is what makes her work most fulfilling.
Looking Ahead
Dr. Pednecar’s long-term vision is clear: to save as many teeth as possible while continuously upgrading to modern technology
Dr shefali treating a patient
Dr shefali attending a patient
Vision Dental Clinic in Goa, led by Dr. Supriya Shetye, BDS, MDS, embodies patient-centric care, pioneering dental innovations, celebrates success stories, and empowers the community while navigating healthcare challenges.
www.itsgoa.com itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Dr. Supriya Shetye
Dr.
Supriya
attending a patient’s queries about Dental Health
Unlocking Smiles: The Art and Science of Vision Dental Clinic
Nestled within Mapusa, Goa, lies Vision Dental Clinic, a haven of dental excellence housed within Vision Multi-speciality Hospital. Under the visionary leadership of Dr. Supriya Shetye, BDS, MDS (Prosthodontist & Implantologist), this clinic represents a pinnacle of personalised care and cuttingedge innovation in dentistry. Offering comprehensive services in a single location, Vision Dental Clinic sets itself apart as a beacon of holistic dental care. Now, let's embark on a journey to uncover the essence of this distinguished practice, delving into its patient-centric ethos, technological advancements, inspiring success stories, community engagement initiatives, and the future trajectory of healthcare in Goa.
Pioneering Dental Innovations
Innovation is the cornerstone of Vision Dental Clinic. Leveraging cutting-edge technologies like digital dentistry and intra-oral scanners, the clinic offers a seamless and comfortable dental experience. From 3D scanning for precise diagnostics to electronically controlled anaesthesia delivery systems for painless procedures, every aspect of patient care is meticulously crafted for excellence.
Embracing Patient-Centric Care
At Vision Dental Clinic, every smile tells a unique story. Dr. Supriya Shetye believes in the power of personalised attention, where understanding each patient's needs is paramount. Through open communication and active listening, the clinic fosters an environment of trust and empathy. Patients are not merely recipients of treatment but active participants in their dental journey.
Celebrating Success Stories
A testament to Vision Dental Clinic's prowess is its portfolio of success stories. One such remarkable tale involves a patient from the USA who sought restoration akin to her youthful days. Through comprehensive fullmouth rehabilitation, Dr. Supriya Shetye and her team transformed her smile, igniting a newfound confidence. These moments of transformation underscore the clinic's unwavering dedication to exceeding patient expectations.
Dr. Supriya in her Dental Clinic
Dr. Supriya, nominated by Famdent Excellence in Dentistry Awards - Category of Prosthodontist of the Year, receiving it along with her husband Dr. Abhijit Parab MCH Neurosurgeon
Dr. Supriya using intra-oral cameras that help dentists to educate patients by providing clear visuals of their oral cavities
Harnessing Goa's Vibrant Aura
Nestled in the picturesque locale of Goa, Vision Dental Clinic benefits from its strategic position as a dental tourism hub. The amalgamation of top-notch dental care and the allure of a vacation destination makes Goa an irresistible choice for patients seeking quality treatment at affordable prices. The clinic capitalises on this synergy, providing a holistic dental experience amidst Goa's serene beaches and vibrant culture.
Charting the Future of Healthcare
The healthcare landscape in Goa is evolving, driven by a commitment to accessibility, affordability, and innovation. With the advent of digital health solutions like tele-dentistry and electronic health records, healthcare delivery is becoming more efficient and patient-centric. Moreover, initiatives promoting preventive care and technological advancements herald a promising future for dental healthcare in Goa.
Empowering the Community
Vision Dental Clinic extends its impact beyond its walls, engaging with the local community through various initiatives. From organising dental screenings and oral hygiene programs in schools to participating in health camps and leveraging social media for educational outreach, the clinic strives to raise awareness about oral health and empower individuals to prioritise their well-being.
Navigating Healthcare Challenges
Despite its strides, the healthcare sector grapples with challenges such as rising costs, insurance limitations, and patient education gaps. Vision Dental Clinic confronts these hurdles with resilience, striving to make quality dental care accessible to all. Through advocacy, education, and strategic partnerships, the clinic endeavours to address systemic issues and pave the way for a healthier tomorrow.
Supriya receiving a certificate of a Master Course in Professional Surgery Master Soft & Hard Tissue Management from OSSTEM OIC in April 2023
Dr.
Embracing Wellness Dentistry
The paradigm of dentistry is shifting towards a holistic and patient-centred approach. From recognising the oral-systemic connection to embracing tele-dentistry and minimally invasive techniques, wellness dentistry prioritises preventive care and personalised treatment. Vision Dental Clinic stands at the forefront of this evolution, championing holistic wellness and empowering individuals to embrace a proactive approach to oral health.
Crafting Healthy Smiles: Expert Advice
As residents and visitors of Goa, maintaining optimal oral health is essential for a vibrant and fulfilling life. Dr. Supriya Shetye offers valuable tips to nurture healthy smiles:
Maintain a balanced diet, limiting sugary foods and beverages.
Prioritise regular brushing and flossing to keep plaque at bay.
Schedule routine dental checkups and cleanings for preventive care. Stay hydrated with plenty of water to promote saliva production. Avoid tobacco use and refrain from using teeth for unintended purposes.
Unlocking Smiles: The Gateway to Wellness
Vision Dental Clinic epitomises the fusion of artistry and science in modern dentistry. Guided by Dr. Supriya Shetye's vision, the clinic transcends conventional boundaries, offering a transformative dental experience rooted in compassion, innovation, and community engagement. As Goa's premier destination for dental excellence, Vision Dental Clinic continues to redefine the landscape of oral healthcare, one smile at a time.
A patient happy & satisfied with her dental treatments provided by Dr. Supriya
dr. sHRISH KAMAT
Dr. Shrish Kamat is a consulting Aesthetic Dentist at Dr. Vallabh Kamat’s clinic, and offers personalised dental care, innovative treatments, and embraces Goa's charm and wellness trends while engaging with the community for a healthier future.
itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Dr. Shrish Kamat
Embracing Excellence in Dental Care: Dr. Shrish Kamat's Practice in Goa
In the vibrant heart of Panjim, Goa, stands a beacon of oral healthcare excellence - Dr. Vallabh Kamat's clinic with a team of doctors specialised in various fields of dentistry and Dr. Vallabh Kamat has a clinical experience of 39 years himself. Spearheading this legacy is Dr. Shrish Kamat, a specialist in Restorative Aesthetic Dentistry and Smile Designing, committed to delivering personalised care and innovative solutions.
Personalised Patient Care: A Philosophy of Compassion
Dr. Kamat's practice revolves around personalised and compassionate attention. Each patient is treated with the utmost care, guided by a philosophy that emphasises understanding unique needs and fostering trust through open communication and empathy. The mantra, "treat everyone equally, treat everyone the way you’d treat your own family," epitomises their commitment to patient-centric care.
Transitioning smoothly into innovations in care, Dr. Kamat's clinic stands out through a fusion of specialist expertise and cutting-edge technology. Meticulous record-keeping coupled with the latest advancements ensures unparalleled treatments, placing the practice at the forefront of dental care in Goa.
Crafting Success Stories Through Advanced Techniques
Recent success stories showcase the transformative power of Dr. Kamat's approach. Leveraging expertise in aesthetic dentistry and utilising advanced cosmetic techniques, including veneers and teeth whitening, patients experience enhanced smiles and newfound confidence. These stories reaffirm the dedication to excellence and the positive impact on patients' lives.
Location Impact: Blending Care with Goa's Charm
Nestled amidst Goa's laid-back charm, Dr. Kamat's clinic adapts to the coastal lifestyle seamlessly. Challenges like monsoon humidity
Dr. Shrish working on a patient - achieving precision & crafting perfect smiles through a magnified lens using dental loupes
Dr. Shrish Kamat in his clinic with his Dental Chair
Dr. Shrish explaining dental health through OPG X-rays for better understanding of teeth and jaw relation
are met with creative solutions, ensuring topnotch care even in the stickiest situations. The wellness approach aligns with Goa's carefree spirit, leaving patients with brighter smiles and a sense of well-being.
Embracing Wellness Trends: Mindfulness and Healthy Living
In tune with Goa's wellness trends, Dr. Kamat's clinic introduces easy-to-follow wellness routines tailored for busy lives. From stress-busting techniques to nutrition tips, the focus is on making health accessible and enjoyable. It's a beach day for well-beingrelaxed, refreshing, and essential for a vibrant life.
Challenges in Healthcare: Flexibility Amidst Adversity
Facing challenges like monsoon humidity, the clinic remains resilient, streamlining processes to ensure comfort and top-notch care. Flexibility is key, ensuring patients receive optimal care regardless of weather or logistical hurdles. Dr. Kamat's team remains steadfast in their commitment to excellence, rain or shine.
Future of Healthcare in Goa: Tradition Meets Technology
Looking ahead, Dr. Kamat envisions a future where tradition meets technology. Embracing tele-health for convenient consultations and blending traditional practices with modern
Dr. Shrish attending a patient in his consulting room at his clinic
Proper nutrition strengthens children’s immunity, fuelling growth, focus, and resilience. Balanced diets, healthy habits, and reduced sugar intake ensure stronger bodies, sharper minds, and long-term health.
Rajlaxmi Bandodkar
Article & Images by:
The Cornerstone of Growth, Development, and Performance: Building Strong Bodies & Strong Defences
Children are bundles of energy and curiosity, but their growing bodies and developing immune systems need the right support to thrive. In today’s world, where fast food and gadgets often take centre stage, ensuring proper nutrition is not just about growth—it’s about building resilience against illness and laying the foundation for lifelong health.
Why Nutrition Matters for Immunity
The immune system is a child’s shield against infections, viruses, and other health challenges. Proper nutrition strengthens this shield by providing essential vitamins, minerals, and antioxidants that power up the body’s natural defence mechanisms.
A well-balanced diet helps:
Fight common infections like colds and flu. Support faster recovery from illness. Reduce the risk of lifestyle diseases later in life.
Nutritional Building Blocks for Children
Proteins – Vital for muscle growth and immune cell production.
Sources: milk, eggs, fish, poultry, lentils, beans, and nuts.
Vitamins & Minerals –
Vitamin C (citrus fruits, guava, bell peppers) for strong immunity.
Vitamin D & Calcium (sunlight, dairy, fortified cereals) for bone health. Iron (green leafy vegetables, jaggery, dates, lean meats) to prevent anaemia and fatigue.
Zinc (pumpkin seeds, chickpeas, whole grains) for healing and immune defence.
Healthy Fats – Found in nuts, seeds, avocados, and fish. They aid brain development and nutrient absorption.
Whole Grains & Fibre – Provide energy and aid digestion.
Examples: oats, brown rice, whole wheat, millets.
Everyday Habits that Boost Immunity
Hydration – Encourage children to drink enough water and fresh homemade juices instead of sugary sodas.
Sleep – 8–10 hours of restful sleep keeps immunity strong.
Play & Movement – Outdoor activities improve circulation, lung capacity, and Vitamin D absorption.
Limit Junk Food – Excess sugar and processed snacks weaken immunity and harm gut health.
How Immunity Powers Development & Performance
Physical Growth
A robust immune system reduces frequent illnesses, ensuring children can eat, digest, and absorb nutrients better. Healthy bones, muscles, and tissues develop when immunity prevents recurring infections that otherwise drain the body.
Cognitive Development
Brain growth is rapid in childhood. Nutrients like omega-3 fatty acids, zinc, iron, and Bvitamins fuel the brain and enhance immune function.
Reduced sick days mean children can attend school regularly, participate actively, and sharpen memory and focus.
Sports & Academic Performance
Strong immunity supports stamina, endurance, and muscle recovery—critical for sports and physical activity. Better immunity reduces absenteeism, helping children stay consistent in academics and extracurricular activities.
A healthy immune system ensures children don’t just grow in height and weight but also develop sharper minds, stronger muscles, and greater stamina. It helps them focus better in classrooms, perform energetically on playgrounds, and recover quickly from challenges—both physical and mental.
Superfoods for Super Kids
Superfoods are not exotic or complicated— they are everyday ingredients found in our kitchens and markets. Adding these nutrientdense foods to children’s diets boosts immunity, sharpens focus, and lays the foundation for lifelong health.
Superfoods for Super Kids – Nutrientdense foods like millets, berries, nuts, and seeds fuel energy, focus, and growth.
The Role of Hydration – Water intake influences concentration, digestion, and stamina.
Nutrition and Brain Power – Foods that enhance memory, attention span, and academic performance. Hidden Hunger – Understanding micronutrient deficiencies (iron, zinc, vitamin D) despite adequate calorie intake.
The Sugar Trap – How excess sugar and processed foods affect immunity, growth, and behaviour.
Digital Age Nutrition – Managing screen time, sedentary habits, and snacking. Seasonal Nutrition – Foods that protect children during summer, monsoon, and winter.
The Sugar Trap: How Hidden Sugar Harms Kids’ Health
Sugar is sweet, but its effects on children’s health can be harmful. From packaged juices to breakfast cereals, cookies, and even flavoured yogurts—sugar hides everywhere. While kids love the taste, too much sugar creates a trap: instant energy but long-term harm.
Health Risks of Excess Sugar in Children:
Weakened Immunity – High sugar reduces white blood cell activity, making kids prone to frequent infections.
Poor Growth – Sugary foods displace nutrient-rich options, causing deficiencies in calcium, iron, and vitamins.
Obesity & Diabetes Risk – Empty calories from sweets and sodas contribute to unhealthy weight gain.
Dental Problems – Sugar is the main culprit behind cavities and gum disease. Behaviour & Attention Issues – Studies link excess sugar to hyperactivity and poor academic focus.
Growth is one of the most energy-demanding processes in childhood. Nutrients that support growth also strengthen immunity. A weak immune system diverts energy toward fighting illness instead of building muscles, bones, and brain connections, leading to stunted growth, delayed milestones, or frequent fatigue.
Conversely, a strong immune system allows the body to focus on development and learning.
A child’s immunity is not built in a day—it’s nurtured daily with the right foods, habits, and care. Strong nutrition today is the foundation of a healthy, resilient tomorrow.
Arogya Vihara Essence of Pure Nutrition
By Rajlaxmi Bandodkar
Clinic Addresses:
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
Estrogen dominance affects women’s health and fertility, but through nutrition, lifestyle, and holistic care, balance can be restored empowering women and couples to hope, heal, and conceive naturally.
Article by: Dr. Joline Fernandes
Images by: Freepik
Hormonal health is at the root of every woman’s vitality, energy, and fertility. Yet millions silently struggle with irregular cycles, heavy bleeding, mood swings, unexplained infertility, PCOS, and endometriosis.
At the heart of many of these issues lies a condition often misunderstood, often overlooked: oestrogen dominance.
As a fertility Nutritionist, I see oestrogen dominance not as a disease, but as a signal — the body’s way of asking for balance, attention, and healing. When we listen, transformation begins.
My vision is simple yet profound: a world where women and couples truly understand their bodies and reclaim their power over fertility.
I am on a mission to help couples conceive naturally, not just treating symptoms, but addressing root causes through nutrition, lifestyle, homeopathy, and mindset.
On Instagram and TikTok, women are embracing cycle syncing, seed cycling, detox diets, and gut health for hormone balance. But amidst the hype, there’s confusion. My role is to bring clarity — to separate evidence from fad, and to empower women with real, lasting solutions.
Backed by Research
Science supports what we see in practice: Higher oestrogen is linked with risks of breast, ovarian, and endometrial cancers (PubMed, 2022).
Excess oestrogen exposure reduces fertility and ovarian reserve (Human Reproduction, 2012).
Imbalance is often relative progesterone deficiency, not just “too much oestrogen” — a nuance now being discussed by gynaecologists globally.
What is Oestrogen Dominance?
Oestrogen dominance occurs when oestrogen levels are high relative to progesterone. This imbalance may stem from stress, toxin exposure, poor liver detox, or lifestyle habits and its ripple effects are wide.
Signs & Symptoms Women
Commonly Experience:
Heavy, painful, or clot-filled periods PMS, mood swings, anxiety, or brain fog Bloating, weight gain around hips/thighs Breast tenderness or fibrocystic breasts Acne, melasma, or hair thinning Fatigue and sleep disturbances Fertility struggles, miscarriages, or irregular ovulation Too often, women are told these are “normal.” They are not. They are red flags of imbalance.
How Oestrogen Dominance Affects Fertility
For couples dreaming of parenthood, oestrogen dominance can quietly sabotage the process.
When oestrogen is not balanced by progesterone, it can interfere with ovulation, prevent proper implantation, and even increase the risk of miscarriage. Some common fertility challenges linked to oestrogen dominance include:
Irregular ovulation → difficulty releasing a healthy egg
Thickened uterine lining →may lead to fibroids, polyps, or endometriosis Low progesterone → inability to sustain early pregnancy Polycystic ovarian changes →cycle irregularities and poor egg quality
This is why women struggling with conception often need to look beyond “just trying harder” and instead focus on restoring hormonal harmony.
Investigations to Consider
Clarity begins with testing. Some useful assessments include:
Blood tests: Estradiol (E2), Progesterone, FSH, LH, Prolactin, Thyroid panel
Ultrasound pelvis to rule out Fibroids, PCOS, endometrial thickness Liver function tests
Saliva hormone tests: Cycle mapping for free hormones
The 100 Days Couples Program
Parenthood is a shared journey. My 100 Days Couples Program prepares partners for conception by:
Detoxifying the body
Restoring hormonal balance
Building fertility-friendly habits
Strengthening emotional connection Couples often tell me it transforms not only their fertility but also their relationship.
Self-Guided Programs
For women who want flexibility, my selfguided modules on nutrition, cycle tracking, stress, and mindset offer step-by-step healing tools. They provide independence while still being rooted in evidence-based strategies.
Client Healing Journeys
Neha, 34: Heavy cycles and bloating resolved within three months of holistic care; today, she feels energised and balanced.
Ritika, 29: With fibroids and irregular cycles, she joined the 100 Days Couples Program. Six months later, she conceived naturally.
Anjali, 37: Recurrent miscarriages due to low progesterone and oestrogen dominance — with support, she balanced hormones and carried her baby to term.
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authored article
Holistic Health in Daily Life: Simple Changes for Big Impact
Holistic health is about balance—body, mind, and spirit. Through mindful eating, restful sleep, joyful movement, mental clarity, nature, strong relationships, toxin reduction, and gratitude, small daily changes create lasting well-being and inner harmony.
Article by: Renata Fernandes
Images by: Freepik
Health is more than just the absence of illness —it’s the balance of body, mind, and spirit. Holistic health embraces this idea, focusing on how different aspects of our lives connect and influence one another. By making small, intentional changes each day, you can create a lifestyle that promotes long-term well-being and inner harmony.
Start with Mindful Eating
Food is more than fuel it’s medicine for the body. Choosing whole, unprocessed foods rich in nutrients can enhance your energy, boost immunity, and improve mood. Simple changes, like swapping sugary drinks for herbal teas or adding more seasonal fruits and vegetables to your meals, can make a big difference. Eating slowly, savouring each bite, and listening to your body’s hunger signals also helps you form a healthier relationship with food.
Prioritise Restful Sleep
Sleep is the foundation of holistic wellness. Quality rest restores both the mind and body, improving focus, mood, and overall health. Establishing a bedtime routine like dimming lights, limiting screen time, and practicing relaxation techniques signals your body it’s time to unwind. Even small adjustments, such as keeping a consistent sleep schedule, can have a significant impact on daily energy levels.
Embrace Movement as Medicine
Exercise doesn’t have to mean hours in the gym. Holistic health encourages movement that brings joy, whether it’s yoga, dancing, walking, or swimming. Regular physical activity not only strengthens muscles and improves circulation but also reduces stress and elevates mood. Finding activities you genuinely enjoy ensures that movement becomes a natural and enjoyable part of your lifestyle.
Cultivate Mental Clarity
A healthy mind is just as important as a healthy body. Practicing mindfulness, meditation, or simple breathing exercises helps reduce stress and enhance emotional resilience. Journaling, reading, or spending quiet moments in nature also supports mental clarity.
Connect with Nature
Spending time outdoors reconnects you with the natural rhythms of life. Whether it’s a walk by the beach, gardening, or simply sitting in the sun, nature restores balance and reduces anxiety. Fresh air, sunlight, and greenery provide subtle yet powerful healing benefits that can’t be replicated indoors.
Build Strong Relationships
Holistic health also values connection and community. Surrounding yourself with supportive people, engaging in meaningful conversations, and sharing quality time with loved ones can elevate your emotional wellbeing.
Reduce Toxins in Daily Life
Small shifts in your environment can protect your health. Opting for natural cleaning products, reducing plastic use, and limiting processed foods lowers your exposure to harmful toxins. Similarly, creating clutter-free spaces at home promotes mental clarity and makes room for a calmer lifestyle.
Gratitude and Small Changes for Holistic Living
A holistic approach thrives on positivity and gratitude, which shift perspective, reduce stress, and build resilience. By embracing small, sustainable changes like gratitude journaling or mindful awareness, you gradually nurture balance, energy, and joy in everyday life.
