Mealtime Notes from Clinical Nutritionists
A Joural for the Mind, Body, and YOU! Mealtime Notes for Women’s Bodies By Swasta’s Clinical Nutritionists What if you ate to support your body instead of shrinking it?What if meals became a time to care for yourself? We meet so many women who are stuck in the same cycle: restrict → overeat → guilt → repeat. Your bodies are NOT broken. They are tired of being battled against instead of feeling nourished. Your body is working 24/7, digesting, detoxifying, balancing hormones, repairing itself, managing stress, carrying emotions, and working through responsibilities. You deserve a food routine that fuels your life, and definitely need more than a crash diet that makes you feel like you’re constantly failing. When you’re dealing with PCOS, thyroid issues, low energy, gut discomfort, or anxiety, how you eat makes a difference. Here’s how to start nourishing your brain and body, one step at a time! 1. Eat enough, really! Under eating is still stressful for your body, even if it’s socially rewarded. We see this with clients all the time: fatigue, brain fog, cravings, bloating, low moods. Start with 3 solid meals a day and 1–2 snacks. Try to eat every 3–4 hours. Fueling regularly helps stabilize blood sugar, reduce binge eating, and support hormonal health. Your body needs food before it starts screaming for it during the 4 pm crash and 10 pm guilt-snack cycles. 2. Don’t doom-scroll while you eat Multitasking while eating? Your brain doesn’t register satisfaction. Your body digests differently when you’re anxious or distracted. Instead, try this: Sit down (not on your desk), breathe before your first bite, and chew slowly without rushing. Mindful eating improves digestion, prevents overeating, and helps you reconnect with fullness and hunger cues, something many women have lost touch with because of years of stressful eating habits. 3. Add, don’t subtract. Instead of obsessing over what to cut out (gluten, carbs, dairy…), start by asking: What can I add in today? Aim to include: Fibre from vegetables, fruits, legumes; Protein from dals, paneer, eggs, curd, fish or chicken; Healthy fats from ghee, nuts, seeds; and Whole grains like millets, brown rice, or roti. You can’t heal your metabolism or hormones by constantly restricting your plate. Build a plate that makes you feel steady and not deprived. 4. Let go of “perfect.” Some days it’ll be dal-chawal, and on other days it’ll be Maggi at 11 pm; and honestly, that’s life! Consistency is what builds nourishment. One meal won’t make or break your health. But chronic guilt, all-or-nothing thinking, and unrealistic goals will absolutely drain your joy (and your energy levels). Focus on how your meals make you feel: energised, focused, calm, or sluggish, foggy, bloated. And that’s your feedback loop. 5. Treat your body like your teammate You don’t have to “earn” your meals with workouts. Nor do you need to punish yourself for enjoying food. Your mind and body help you show up to meetings, care for your family, take bold decisions, walk your dog, dance at weddings, hug your friend, and cry at movies. What would it look like to nourish it with care and respect instead of resentment? 6. Understand food as self-communication We’ve heard so many people talk about willpower and discipline that completely ignore how your moods, gut, and other bodily symptoms are signals and communication. And food can be a way of responding to these signals with love. Journaling your meals and how they made you feel (mentally, emotionally, physically) can help you understand patterns that you may have ignored all this while! Cellular Nutrition for the win! At Swasta, we don’t put you on crash diets. Instead, we use cellular nutrition, build systems, and prescribe personalized routines to make sustainable changes that are centred around your body’s intelligence. If you’re ready to build a system that works with your hormones, mood, energy and metabolism, we are happy to help you! Disclaimer: This article is for educational purposes and not a substitute for medical advice. Please speak to your nutritionist or doctor before making significant changes to your diet or supplements.
Brain Health
A Joural for the Mind, Body, and YOU! Brain Health By Dr. Sanjay Kumawat | Psychiatrist and Sexologist Most of us make resolutions for better physical health. How many of us really think about our brain health? Brain health refers to the smooth functioning of essential mental processes like memory, learning, decision-making, focus, planning, and problem-solving. These abilities are shaped by a lifelong dance between our genes (nature) and the environment (nurture). And just like our bodies, our brains need consistent care and healthy habits to function well irrespective of our age. When our brain is in good shape, it reflects in how we feel, behave, connect with others, and cope with challenges. Thus, taking care of the brain means improving your overall quality of life. Here are 6 doable habits you can adopt to support long-term brain health: 1. Movement for cognition Regular physical activity is not only good for heart health but is a fuel for the brain too. Exercise increases blood flow, boosts mood-regulating chemicals like serotonin, reduces stress hormones, and promotes neuroplasticity (your brain’s ability to adapt and grow). Even a daily walk, dance session, or yoga practice can make a huge difference! 2. Keep Learning New Things Whether it’s picking up a new hobby, language, or skill, lifelong learning keeps your brain active and resilient. Studies show that staying mentally engaged can help delay age-related decline and keep your cognitive abilities sharp well into older age. 3. Prioritize a Brain-Friendly Diet Your brain thrives on good nutrition. A balanced diet rich in whole grains, fresh fruits and vegetables, healthy fats (like omega-3s), and adequate hydration supports memory, focus, and mood regulation. Avoid highly processed foods and excess sugar, which may increase inflammation and cognitive risk over time. 4. Practice Reflection and Compassion Journaling your thoughts can act like a pressure release valve for the mind. It helps you process emotions, gain perspective, and improve emotional regulation. Similarly, acts of kindness and compassion, whether through charity, caregiving, or simple human connection, release feel-good hormones that reduce stress and support brain health. 5. Take Care of Your Environment Your physical surroundings can quietly impact your brain. Exposure to pollutants, loud noise, or poor lighting can impair concentration, disrupt sleep, and affect mood. Try to minimize exposure to toxins where possible, maintain good air quality, and ensure your sleep environment is quiet and comfortable. Use air purifiers or air purifying plants if you reside in metro cities. 6. Build Meaningful Connections Human brain is wired for connection. Regular social interaction supports emotional resilience, protects against depression and anxiety, and even reduces the risk of dementia. COVID taught us how isolation can damage mental and cognitive health, especially in the elderly and children. Make it a priority to stay connected, have conversations, and spend time with people who cheer you up. Here’s a Bonus Tip! Pursue hobbies that bring you joy. Whether it’s gardening, painting, reading, or music, hobbies provide a healthy mix of relaxation, new learning, and emotional fulfillment, all of which are great for the brain! Your brain is the seat of your identity, emotions, and daily functioning, and taking care of it is a necessity. Remember: healthy lifestyle choices don’t just add years to life, they add life to years. Your future self will thank you once you learn to prioritize how you think, feel, and connect.