Wellness

Taking a holistic approach to intermittent fasting – Swati Dhingra Chawla

Fasting is an ancient practice where an individual avoids taking food and it’s been a part of religious practices by people all over the globe. A healthy lifestyle trumps fad diets any day if you wish to lose weight comprehensively. Our bodies were never designed to eat the amount of food we actually eat today. Overeating often leads to sickness, more so when the quality of food is steadily declining. Swati Dhingra Chawla, certified Alternate Medicine Practitioner, clinical dietician and founder of Nutrition Garage talks about the ins and outs of intermittent fasting, and why it is the most viable solution to your health and weight issues.

In recent times fasting has come to be recognised as a scientific method to lose weight and get healthy. Intermittent fasting or dry fasting has become quite the trend. Fasting leaves your mornings with free time to stretch, do yoga, meditate, and plan your day. The prerequisite however, is to get weight loss out of your minds. Aim for good health instead.

Every human body goes through an elimination phase and a building phase. Eating in the elimination phase does not help with weight, immunity or health, because that is when the body is detoxifying and repairing. Cells are receptive to nutrition—vitamins and minerals, if you eat in the building phase.

Intermittent diets have always existed because years and years ago, people ate their last meal as the sunset because after that there was hardly any light. The next meal was taken after sunrise. Our bodies automatically respect the elimination phase and move into fasting at night. A majority of us refrain from observing an intermittent fast because it doesn’t allow us to enjoy late night meals, parties or socializing. However, that’s a mental block. It’s necessary to understand that when our body undergoes an undisturbed elimination, every function in our body works perfectly.

Rest and Digest

If we constantly snack throughout the day, we don’t give our digestive systems a break. Our digestive system uses a lot of energy, the same energy that can be used for healing and repair. Diets like fruitarian (a fruits-only vegan diet) can be very dangerous. They may help you lose weight but deep-down millions and trillions of cells in your body are deprived of digestive enzymes, raw fiber, and trace minerals.

It’s best to explore what suits you best for the first three days of an intermittent fast. For diabetics, it is advisable to do under supervision to prevent hypoglycemia. People who are acidic, don’t give up. On day 1 you will feel a bit more acidic, on day 2, your acid levels will gradually start to settle down and by day 3, you will feel a lot better.

During the fasting period you can have plain water and nothing else, not even tea, coffee, green tea, or lemon water. Try to keep the water at room temperature or lukewarm. When you break your fast, start with some lemon water, followed by fruits, and dates which will kick off your building phase in half an hour. During your building phase, you eat what your body needs keeping your health goal in mind. Do not overeat or starve, else you will cripple your metabolism. Get your macros and micros, vitamins and minerals. Fasting is not starvation.

Don’t compare your fasting time with others.Treat your meal times as sacred times, just you and your food. This is important. The eating pattern is all about self-control. You are likely to feel hungry, tired and irritated in the beginning. This fasting pattern can lead to overeating and may increase cravings. Listen to our body and try to get at least 5 out of 7 days right in a week. Developing self-discipline around your fasting is everything

Benefits of Intermittent and dry fasting

Your immune system is pumped up. A good quality sleep coupled with fasting is a solid dose for your immune system.
Skin and hair develop a natural glow.
Fat loss
High energy levels
Decrease in appetite and sugar (improved insulin sensitivity) and caffeine cravings
Improved focus and concentration
Improved HDL cholesterol levels
Reduction in inflammation, pain, swellings
Better muscle definition
Testosterone boost
Natural detox of cells and organs
DNA repair
Gut repair
Better digestion

So, start making this lifestyle change right now and observe how your health change for good.Less is more. Everyone doesn’t have to fast. Do it if it suits you and don’t do it if it doesn’t suit you. Keep it simple but always remember, fasting is the magic drug to stimulate your body to heal, rejuvenate, repair, grow and look after you. Use it well. Don’t abuse it. Most importantly!!

Absolute Dry Fasting:

A hard dry fast pertains to total abstinence from water, where even brushing, bathing or washing your face isn’t allowed. In this state, the body is deprived of food or water and it starts to make use of everything available for generating energy at cellular level. It also leads to autophagy which is the body’s natural way of recycling old and worn out cells to produce energy. Besides these, new cells are generated and wards off bad ones, thereby only strong cells thrive.

Fasting Windows: A good fasting window is anywhere between 14-18 hours. If you are extremely fit and healthy, even 12 hours of intermittent fast is enough. If your body is carrying more toxins, then the fasting window may last for 16-18 hours. If you are not hungry, do not eat because your body is still eliminating. We need to rule out the old myth that breakfast is the most important meal of the day.

April 8, 2021

dietician, Swati Dhingra Chawla

Morning Rituals Win the Morning Win The Day

Modern lifestyles are often dominated by work, causing us to overlook essential routines that form the foundation of a healthy life. In the constant hustle whether driven by work pleasure or pressure we tend to neglect the growing importance of our well-being. As MANOGNA REDDY reminds us, taking control of our mornings is the first step toward a more balanced and fulfilling life. Enough of the hustle it’s time to prioritise yourself. Mornings offer the perfect opportunity to engage in rituals that energise and ground you for the day ahead. Begin your day with intention, and you’ll start to see meaningful and lasting changes. Do Not Snooze Waking up early grants you precious time to focus on personal health, wellness, and hygiene often the first things we sideline on a busy day. Hitting the snooze button may offer a few extra minutes of rest, but it often steals away time, leaving behind guilt and a rushed start. Embracing an early start not only adds structure to your day but also brings a sense of clarity and control that sets the tone for everything that follows. Hydrate Begin your day with a hot glass of water. This as a practice flushes out toxins from our body and helps aid digestion. You may also add lemon, ginger, or tulsi leaves depending on what suits your body best. Hydrating first thing in the morning awakens your internal system and gives a fresh kickstart to your metabolism. Exercise Give your body the movement it deserves. You don’t need a full gym session just 10 to 20 minutes of stretching, yoga, or a brisk walk can work wonders. Exercise not only strengthens your muscles but also refreshes your mind and uplifts your mood. It also helps you stay disciplined and keeps laziness at bay throughout

Wellness

Ayurveda Silence and Stars: A Journey Back to Self at Santani

They say just five minutes in nature can start healing your body. At SANTANI WELLNESS Resort, Kandy, it takes even less. Tucked away in the lush hills of Sri Lanka, four hours from Colombo, this isn’t just a resort it’s a sanctuary where modern stress is gently undone by ancient wisdom. When I was invited to review Santani, I was simply expecting a luxurious break. What I received was a transformation of body, mind, and rhythm. Join SINDURI VUPPALA on her journey into one of the world’s most conscious wellness destinations. When the invitation arrived in my inbox to review Santani Wellness Resort, I paused. The name itself intrigued me. Santani a Sanskrit word meaning “in harmony with” immediately hinted at something deeper than just another luxury spa retreat. As a journalist constantly on the move, my mind cluttered with deadlines and devices, the promise of “balance” sounded too good to be true. I needed it more than I realised. Getting to Santani isn’t a spontaneous affair. It’s a four-hour drive from Colombo airport, winding through misty hills and sleepy villages. But every mile feels like a slow unravelling of the stress that city life knots into your body. As we drove up the final stretch, literally skimming the edge of a mountain range, I rolled down the window and inhaled deeply my first real breath in weeks. The view: endless, green, alive. I didn’t know it yet, but I was already beginning to heal. We were welcomed not with cold towels or champagne flutes, but with something far rarer genuine silence. No music. No chatter. Just the soft murmur of wind through the trees and the gentle bow of a staff member who led us directly to lunch. The chef greeted us personally. “Tell me what your body feels

Wellness

Rice as Medicine: Choosing the Right Grain for Your Health Needs

Rice isn’t just a staple food—it’s a healing grain that’s been part of Indian diets for centuries. Different varieties offer different nutrients and health benefits, making it possible to tailor your rice intake to combat specific diseases and nutritional deficiencies. Hashtag magazine tells you how different Indian rice types support various health conditions: 1. For Diabetes Best Rice: Black Rice, Brown Rice, Red Rice, Sona Masoori (semi-polished) Why? Tip: Avoid highly polished white rice. Pair with pulses or vegetables for a balanced meal. 2. For Heart Health Best Rice: Red Rice, Brown Rice, Matta (Kerala Red Rice) Why? Tip: Use these for regular meals instead of white rice to protect your heart long-term. 3. For Iron Deficiency / Anemia Best Rice: Black Rice, Red Rice, Bamboo Rice Why? Tip: Cook with jaggery or dark leafy greens for added iron absorption. 4. For Bone Strength & Joint Health Best Rice: Matta Rice, Bamboo Rice Why? Tip: Serve as a porridge (kanji) with ghee for enhanced benefits. 5. For Weight Management / Obesity Best Rice: Brown Rice, Sona Masoori, Red Rice Why? Tip: Try portion control with hand-pounded rice + salads and protein for effective weight loss. 6. For Digestive Health Best Rice: Gobindobhog, Indrayani, Kalajeera Rice (Baby Basmati) Why? Tip: Use these for curd rice or lightly spiced khichdi. 7. For Antioxidant Boost / Anti-Ageing Best Rice: Black Rice, Red Rice, Wild Rice (where available) Why? Tip: Great for beauty diets and detox routines. 8. For Pregnancy & Lactation Support Best Rice: Parboiled Rice, Gobindobhog, Kalajeera Rice Why? Tip: Make porridge with these during third trimester and postnatal period. 9. For Mental Well-Being & Sleep Best Rice: Kalajeera Rice, Indrayani Rice Why? Tip: Light evening meals using these rice types can aid better sleep and relaxation. 10. For Protein Deficiency (Supportive) Best Rice: Bamboo Rice, Brown Rice (paired with dals/legumes) Why? Tip: Always combine rice with dals or fermented foods for

Wellness

Increased Hair Fall in Summer and How to Control It

The sun is out and vacations are planned, but there’s one summer guest we never invite—excessive hair fall. If you’ve noticed more strands on your pillow, in the shower drain, or on your hairbrush during the hotter months, you’re not alone. Summer brings with it a slew of hair woes thanks to rising temperatures, increased sweating, and exposure to heat and humidity. The good news? It’s preventable and treatable with the right care, Hashtag magazine gives you a lowdown… Why Does Hair Fall Increase in Summer? 1. Sweaty Scalp and Oil Buildup:Excessive sweating clogs pores on the scalp, weakening hair roots and leading to hair fall. 2. UV Ray Exposure:The sun’s UV rays can damage the scalp, weaken the hair shaft, and cause dryness and brittleness. 3. Dehydration:Your hair needs moisture to stay healthy. If you’re not drinking enough water, your strands can turn weak and break easily. 4. Pool Chlorine and Salt Water:Frequent dips in the pool or sea? Chlorine and salt strip hair of its natural oils, leaving it dull and vulnerable to breakage. 5. Change in Diet and Routine:Holiday binging, skipping meals, irregular sleep patterns, or high stress levels can also cause hair to shed more. How to Control Hair Fall in Summer 1. Keep Your Scalp Clean and Sweat-Free 2. Hydrate Inside Out 3. Cover Up When Out in the Sun 4. Avoid Over-Styling and Heat Tools 5. Oil Massage Once a Week 6. Use a Hair Mask 7. Eat Hair-Loving Foods 8. Avoid Tight Hairstyles 9. Use Satin Pillowcases When to Seek Help If your hair fall is sudden, or excessive, or you notice bald spots or thinning, it’s wise to consult a dermatologist or trichologist. Summer hair fall is common, but sometimes it could be masking underlying issues like hormonal imbalance, thyroid problems, or