Health

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter.

From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding?

I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow?

How can couples set wellness goals that go beyond just looking good in wedding photos?
It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and in the way you carry yourself.

What are your top nutrition tips for a healthy glow and sustained energy during the wedding season?

Start your day with soaked nuts, seeds, or ghee water for sustained energy.
Include leafy greens, local fruits, and seasonal veggies your skin will thank you.
Add healthy fats like cold-pressed coconut oil, ghee, and nuts to keep your glow alive.
Prioritize warm, well-cooked meals over raw salads, especially at night.
Stay hydrated but not just with plain water. Add lemon, mint, or soaked fennel seeds to support digestion. And one more don’t fear rice. A well-prepared rice dish with dal or vegetables can be incredibly grounding during emotionally charged days.

Many couples face erratic schedules during wedding planning how can they maintain balanced meals in such times?

I understand how hectic it gets. But balance isn’t about perfection it’s about intention. Carry small emergency snacks like dates, chikki, or soaked nuts and seeds in your bag. If you can’t sit for all meals, at least make one meal a sacred ritual without your phone or planning spreadsheets. Avoid skipping meals and bingeing later. That’s what throws energy and mood off balance. Keep it simple khichdi, soups, eggs, or lightly spiced vegetables can be easier on digestion when stress is high. And don’t underestimate the power of slow chewing and eating mindfully. Even in chaotic moments, the way you eat matters.

Could you share some superfoods or natural remedies that help with skin, hair, and immunity?

For skin: soaked almonds, amla, turmeric with pepper, and ghee support natural radiance. For hair: curry leaves, soaked fenugreek seeds, and iron-rich foods like beetroot or black raisins.
For immunity: tulsi, ginger, and warm kadhas rotated through the week.
A simple daily practice: drink warm water with lemon and a pinch of Celtic sea salt helps with hydration, digestion, and mineral balance. Don’t do this on an empty stomach or first thing in the morning. Hydrate with a glass of plain water first.

What kind of exercise routine works best for couples with limited time but big health goals

There’s no magic workout. What matters is consistency and what suits your body. A 30-minute walk together every day is an underrated medicine. Add body weight movements like squats, planks, or lunges if you have time. If your sleep is off or your energy is low, focus on yoga, stretching, or breathing practices instead of pushing hard at the gym. It’s not about burning out before the big day. It’s about feeling strong, light, and grounded in your body. Movement should energize you not deplete you.

Stress often takes a toll on the body what mind-body practices can help couples stay calm and centred?

Luke: In our experience, nervous system regulation is at the heart of all healing. A few practices I recommend:

Breathwork: Box breathing (4-4-4-4) or 4-7-8 breathing daily, especially before bed. Grounding: Walking barefoot on grass or sand calms the vagus nerve.

Journaling: A few minutes of gratitude or reflection each day can shift your perspective.

Sleep: Honour it like a non-negotiable appointment. This is when your body restores itself.

More than doing more, this phase is about doing what helps you stay connected to your inner calm.

What are the most common mistakes couples make in their health and wellness journey before the wedding? Why do you discourage crash diets, and what’s a safe, sustainable alternative?

The biggest mistake is rushing the process. Crash diets, over-exercising, skipping meals, or trying quick-fix cleanses may give short-term results but they often leave you depleted, bloated, anxious, and imbalanced. I’ve seen brides and grooms lose weight but also lose their glow, libido, and immunity in the process. Instead, focus on eating balanced meals consistently, sleeping well, managing stress through daily grounding rituals, and supporting gut health with local, seasonal foods. Getting enough movement. Managing your emotions and giving yourself an outlet to regulate. Strengthening your spiritual connection pray, meditate, and practice gratitude or mindfulness.

Start small but stay consistent. The results will be deeper and longer-lasting than any “transformation plan” out there.

Finally, do you have a few easy, lifelong wellness habits every couple should adopt together?

Luke: Yes and they’re not complicated. Eat at least one meal a day together, without screens. Get some movement take a walk together after dinner or play a sport. Sleep and wake up at consistent times. Don’t skip emotional hygiene talk, share, listen, and support each other. Practice silence together even just a few minutes in the morning. Check in with each other’s physical, mental, emotional, and spiritual health every day it only takes 10 minutes. Laugh and have fun together. Shared humour is the best medicine. Your relationship is your safe space. When you care for your health as a team, you don’t just prepare for your wedding you prepare for life.

September 2, 2025

Healing with Strength: The Inspiring Journey of Dr. Rebecca Pinto

Based in Bangalore, Dr. Rebecca Pinto is a physiotherapist by qualification, but as she says, “My life has been shaped far more by experience than by textbooks.” Losing her mother at a young age, Rebecca grew up in a single-parent household with her father. Financial constraints were not abstract concepts; they were lived realities. “I saw what a lack of money really does, not just to your lifestyle, but to your peace, your choices, even your relationships,” she shares. That early exposure instilled two beliefs: financial independence creates freedom, but happiness remains a choice. Known among friends as vibrant and dependable, she describes herself as “caring, witty, and observant.” Her critics may call her detached, but she believes that detachment “has helped me survive more than anything else.” Health Beyond Information Today, Dr. Pinto wears multiple hats: physiotherapist, nutritionist, and content creator. But her mission extends beyond treatment plans. She challenges deeply ingrained habits. “When you understand health, you don’t just treat people, you change how they live,” she explains. Content creation began casually, a simple experiment. But the moment people began telling her, “This helped me,” the weight shifted. “That’s when it stopped being content and became responsibility.” For Rebecca, health isn’t about longevity alone. “It’s about living without constantly feeling tired, inflamed, or uncomfortable, which unfortunately has become normal.” Clarity Over Comfort In an industry flooded with trends, her voice stands out for its directness. “Most people don’t change because they lack information. They don’t change because no one has made them question their habits.” She positions herself deliberately between comfort and awareness. Her approach is simple, sometimes blunt, but always rooted in science. “If something is harming you, I’ll say it, even if it’s something you enjoy.” Her audience associates her with two defining qualities: clarity and

Health

Dr Ritika Sinha: Transforming Healthcare with Rocket Health

Dr Ritika Sinha was born and raised in Gaya, Bihar, and is now based in Bangalore. She comes from a family of doctors, her mother a gynaecologist and her father a surgeon, who runs a hospital in Bihar. Growing up in a medical household meant early exposure to patient care, long hours, and the operational realities of healthcare delivery. “Healthcare was never abstract for me,” she reflects. “I saw firsthand what responsibility toward patients actually looks like.” A major turning point came during the COVID-19 pandemic, when she helped launch a pilot initiative to support patients across India. That experience exposed significant gaps in access and continuity of care, particularly in mental health. “It really opened my eyes to how broken the system can be,” she says. “It changed how I saw my role as a doctor.” In a bold move, she decided to step away from the traditional clinical path just before her postgraduate entrance exams to build Rocket Health full-time. “It was scary,” she admits, “but I had absolute clarity.” Normalising Mental Healthcare Dr Sinha is a doctor-turned-entrepreneur and co-founder of Rocket Health, a digital mental healthcare company focused on therapy, psychiatry, and integrated care. The motivation behind the company was clear: mental healthcare has long been misunderstood and stigmatised. “People think therapy is only for extreme situations,” she explains. “We want to normalise it, to make it as routine as going to the gym or seeing a physician. For her, the mission is deeply personal and systemic at the same time. Mental health, she notes, influences every dimension of life, relationships, work, confidence, and decision-making. “As more people are opening up to these conversations, the care available to them must be credible and high-quality,” she emphasises. Quality at Scale Dr. Sinha’s role centres on building healthcare systems

Health

Decoding Modern Mental Health

In a world where stress, digital overload, and rising expectations shape our everyday lives, mental well-being has become more crucial than ever. Experts like Dr. Sarthak Dave and Dr. Era Dutta break down the modern pressures affecting our minds and offer clear, science-backed ways to cope. Understanding Anxiety TodayDr. Sarthak Dave Breaks Down Myths, Warning Signs & Everyday Coping Tools Dr. Sarthak Dave, MBBS, MD (Psychiatry), is one of India’s most trusted voices in mental health. Based in Ahmedabad, Gujarat, he is the founder of Vibha Healing Center, a safe, accessible space for individuals seeking support and guidance. In this conversation, he sheds light on anxiety what people misunderstand most, when stress becomes a clinical concern, and how simple, science-backed tools can help restore balance. 1. What’s the most misunderstood aspect of anxiety today? Two misconceptions stand out. First, many people believe their level of anxiety is the only “real” version of anxiety. So they often struggle to understand or accept that someone else might experience it far more intensely. Second, people assume anxiety must always have an external cause. But clinical anxiety often arises from internal factors hormonal changes, genetics, or neurotransmitter imbalances. In such cases, changing your environment won’t fix the issue. Addressing the biological changes is what helps. 2. When does “normal stress” turn into a clinical concern? Stress is a natural human response. But it becomes a clinical issue when it causes socio-occupational or socio-academic dysfunction meaning your ability to function in daily life is affected. If you’re unable to eat, sleep, concentrate, work, study, or connect with people the way you used to, that’s a red flag. Additionally, if symptoms persist for more than 2 weeks and continue to worsen rather than resolve, they should be taken seriously. In such situations, stress is no longer

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage