Wellness with Divya Sanglikar

07/02/2026

सोशल मीडियावरील असंख्य वाचकांच्या विनंती वरून तसेच सोयीसाठी अलीकडे WhatsApp Channel सुरू केला होता.

सगळे आरोग्यविषयक पोस्ट, काहींचे English translations, आणि YouTube Live updates एकाच ठिकाणी, शांतपणे. वाचायला तसेच forward करायला सोपे.

आज हा channel 1000 लोकांचा झाला आहे

आता एक छोटी, पण महत्त्वाची विनंती… जर तुम्हाला ह्या posts उपयोगी वाटत असेल, तर आत्ताच हा channel मित्र, कुटुंब, WhatsApp ग्रुप्समध्ये share करा आणि त्यांनाही join करायला सांगा.

तुमच्या एका share मुळे
हा channel 10,000+ लोकांपर्यंत पोहोचू शकतो.

आरोग्याची योग्य माहिती माणसांपर्यंत पोहोचवणं हे मोठं काम आहे, आणि ते तुमच्यामुळे घडतंय. 🙂
सर्वांचे मनापासून धन्यवाद 🙏

https://whatsapp.com/channel/0029VaVp8qk3rZZcgaVehO3x

Dr Ravindra L. Kulkarni,
MD, DNB, FSCAI (Cardiology)
Just For Hearts

YT 👉

Channel • 2.2K followers • नमस्कार 🙏🏻

डॉ. रविंद्र कुलकर्णी  , हृदयविकार तज्ञ यांनी सुरू केलेल्या WhatsApp Channel मधे आपले स्वागत आहे 

सदर channel मधे हृदयाचे आरोग्य (हार्ट हेल्थ) , मधुमेह , आहार , योग, व्यायाम  (फिटनेस) , आयुर्वेद, वजन , व्यसन , lifestyle diseases , ताण तणाव व्यवस्थापन   इ  अनेक आरोग्यपर विषयावर आरोग्य टिप्स , videos , shorts , polls , quizzes तसेच  तज्ज्ञांच्या मुलाखती  ची माहिती प्रसारित केली जाईल 

Welcome to Just For Hearts : An Initiative for Healthy Life

This channel is one stop platform for all the health updates by Team Just For Hearts , Experts videos / reels , quizzes , stories , polls , success stories as well as various offers to promote health and wellness.

धन्यवाद 

डॉ रविंद्र कुलकर्णी 
MD DNB FSCAI Cardiology
हृदयविकार तज्ञ ,पुणे 
जस्ट फॉर हार्ट्स 

https://www.youtube.com/

अधिक माहिती / संपर्कासाठी

OPD Appointment :
94229 91576

Diet / Lifestyle Advice :
94229 67051
94229 73171

WhatsApp Chat :
94229 89425

Email :
operations@justforhearts.org

28/01/2026

Create image for this post: No exercise, yet sugar control?
Yes , NEAT matters.

NEAT = Non-Exercise Activity Thermogenesis

1️⃣ NEAT means daily movement beyond exercise ,walking, standing, stairs, chores.

2️⃣ Why it works moving muscles consume glucose directly, reducing insulin need.

3️⃣ In pre-diabetes higher NEAT can delay or avoid medicines in many people.

4️⃣ In diabetes NEAT reduces post-meal spikes and sugar variability.

5️⃣ Exercise vs NEAT exercise is 30–45 min; NEAT supports metabolism all day.

6️⃣ Sitting is harmful prolonged sitting damages metabolism even if you exercise.

7️⃣ Easy NEAT wins post-meal walk, stairs, standing breaks every 30 min.

8️⃣ Watch this sitting time and movement spread matter more than steps.

9️⃣ ADA–EASD Guidelines agree highlights importance of breaking prolonged sitting.

🔟 Clinical truth patients increasing NEAT achieve more sustainable control.

Bottom line: Exercise is a session; NEAT is a lifestyle.

👉 Where can you increase daily movement? Comment.

Divya Sanglikar
Sports Nutritionist & Metabolic HEalth Expert
Just For Hearts

YT 👉
Consult 👉 94229 91576 ,
94229 89425
( WhatsApp message only )

03/01/2026

What Is Zone 2 Heart Rate Exercise?

1️⃣ Zone 2 means the body is using energy “smartly”
In this zone, the body uses oxygen efficiently and burns fat.
Lactate production is low, so fatigue sets in slowly.

2️⃣ What is the heart rate range? (Simple formula)
Zone 2 HR = (220 – age) × 60–70%

Examples:
• Age 30 → HR ~115–135
• Age 50 → HR ~100–120
• Age 65 → HR ~90–110

(Medications, blood pressure, or diabetes can cause slight variations.)

3️⃣ The talking test is still the gold standard
If you can speak in full sentences → Zone 2
If you can sing → intensity is too low
If words break → you are in Zone 3 or beyond

4️⃣ What does “low Zone 2 capacity” mean?
Some people move into HR Zone 3–4 within just 5–10 minutes.
This means the mitochondria (energy factories) are not well trained.

5️⃣ Why does this happen?
• Many years of a sedentary lifestyle
• Only high-intensity exercise (no steady walking)
• Poor sleep, high stress
• Insulin resistance

Looking fit ≠ being metabolically fit.

6️⃣ What does a smartwatch tell you?
If HR alerts are set, the watch signals immediately when you cross Zone 2, prompting you to slow down.

Modern watches show:
• HR zones
• Workout summaries
• Average HR vs peak HR
• Recovery metrics

This helps you understand how much time you actually spend in each zone.

7️⃣ If your HR quickly enters Zone 3–4 while walking, what should you do?
Do not panic.
👉 Slow down
👉 Reduce incline
👉 Pause briefly and normalize your breathing

Goal: Stay longer in Zone 2, not increase speed.

8️⃣ What should people with high resting HR keep in mind?
If resting HR is >80, Zone 2 may be crossed quickly. Such individuals should focus on:
• Shorter sessions
• Slower pace
• Greater consistency

Over time, resting HR reduces—this is a positive sign.

9️⃣ Zone 2 is useful for all age groups
• Young adults: stamina and breath control
• Middle age: diabetes and BP management
• Seniors: safe cardiovascular conditioning

Zone 2 = low risk, high return.

🔟 Zone 2 is preparation for tomorrow, not just today
This exercise does not feel dramatic, but over 6–12 months, clear improvements are seen in the heart, lungs, and sugar control.

02/01/2026

Guilt पश्चात्ताप / अपराधीपणा
ICU मध्ये दिसणारी ‘न बोललेली वेदना’

“Doctor… काहीतरी चुकलं का आमचं?”

हा प्रश्न अनेकदा शब्दांत नसतो ,
पण ICU मध्ये तो चेहऱ्यावर स्पष्ट दिसतो.

रुग्ण श्वास घेत असतो , पण त्याच्या जवळ बसलेले नातेवाईक एका वेगळ्या त्रासात असतात:

गिल्ट - अपराधीपणा, पश्चात्ताप, आणि एक न बोललेलं दु:ख.

असा हा गिल्ट जाणवतो तरी कसा?

• डोळ्यांत ओलसर शांतता , बोलायचं पण न बोलू शकणं.
• नकळत झालेली कबुली - “काळजी घ्यायला हवी होती…”
• सावध स्पर्श – जणू काही शेवटची वेळ आहे.
• एकमेकांकडे पाहून चूक शोधणं “कोणी काही लक्ष दिलं का?”

गिल्ट कशामुळे ?

• ती चाचणी, जी पुढे ढकलली
• ती वेळ, जी काढता आली असती
• तो सल्ला, जो ऐकला नाही
• ती एक भेट, जो संवाद , जे कधी घडलंच नाही

गिल्ट हा आजाराने नाही, तर वेळ न देता जगण्याच्या गोंधळाने तयार होतो.

तो दोष नाही पण तो ‘सत्य’ आहे.
आणि तो रोज ICU मध्ये दिसतो…

Divya Danglikar
Sports Nutritionist

Follow 👉 Just for Hearts
Consult 👉 94229 91576 ,
94229 89425
( WhatsApp message only )

#भावना #वेळ

01/11/2025

Constant tension?
Pay attention — is your Sympathetic System on ‘Overdrive’?

Stress, speed, constant alertness — these states are beneficial for the body… but only for a short while.
If that same “alert mode” continues 24x7 — that’s called Sympathetic Overdrive.

This condition often goes unnoticed amidst mental chaos but marks the beginning of many diseases.

1. High Blood Pressure — a constant alarm!

Continuous alertness, palpitations, and irritability keep your BP persistently high.
Over time, this increases the risk of heart disease and stroke.

2. Poor Sleep Quality

Due to Sympathetic Overdrive, the brain never “switches off.”
Endless thoughts… leading to restless, disturbed sleep.

3. Unexplained Weight Loss or Weight Gain

Many people say: “I’m stressed — still I overeat / don’t feel hungry.”
This happens due to hormonal imbalance — mainly cortisol and sugar cravings.

4. Anxiety, Panic, Irritability — Hidden Mental Fatigue

When the mind isn’t calm, it’s actually tired — though you may not realize it for a long time.
Eventually, it invites panic attacks and mood swings.

5. Diabetes + Heart Disease — Sympathetic Overdrive is the Link!

Sugar spikes, insulin resistance, and BP elevation — all are connected through sympathetic overdrive.
Keep this in mind.

How to Identify It?

• Resting heart rate constantly high (80+ bpm?)
• Trouble falling asleep or waking up at night?
• Mind not calm even after relaxing?
• BP fluctuations?
• Digestive issues (poor digestion)?

What Can You Do?

• 20–30 minutes of daily walking or Pranayama
• Breathing exercises – especially 4-7-8 breathing
• Screen detox – keep your phone away for a while daily
• Practice “Slowing Down” wherever possible
• Consult a mental health professional if needed

Just like a car’s brakes fail when the accelerator is pressed continuously,
your body crashes when the sympathetic system is overloaded.

Take a small break today — to reflect and recharge your nervous system.
It’s the backbone of your overall health!

Divya Sanglikar
Sports Nutritionist,
Emotional Intelligence coach

YouTube 👉
Consult 👉 94229 91576 / 94229 89425

31/10/2025

Lipid Profile is not just a report… it’s your Heart’s Diary! ❤️

How many times have you done a blood test and kept the report in a drawer?
And how many times have you looked back at it again?

👉 That’s the difference between preventive and reactive care.

1️⃣ Don’t just see one report — track serial readings.
A single cholesterol value says little. 6 months or 1 year of data shows whether your lifestyle is improving or not.
📈 Watch the trend, not just the number.

2️⃣ Total Cholesterol matters, but ratios matter more:
• Total / HDL < 4 (good), < 3 (ideal)
• LDL / HDL < 2 (excellent)
• Triglyceride / HDL < 3 (safe)
These ratios show your balance between good and bad fats.

3️⃣ HDL = Heart Protector.
Higher HDL = stronger protection.
Keep at least 40 (men) / 50 (women).
If low, exercise more and reduce stress.

4️⃣ LDL = Block Maker.
Higher LDL = higher blockage risk.
Ideal

29/06/2025

🩴 Kolhapuri Chappal... Now on the Global Fashion Ramp! 🇮🇳✨

Recently, luxury brand Prada showcased sandals inspired by our very own Kolhapuri chappals—a timeless symbol of Indian craftsmanship and tradition. While the global recognition is heartening, this also reminds us of the importance of giving credit to our roots. 🌿

Just like we encourage going back to local, sustainable, and traditional health practices, let's also celebrate our local artisans and heritage with pride. 💛

At Just for Hearts, we believe that health, like fashion, is best when it’s authentic, rooted, and respectful of its origin.

Let’s continue to support local crafts, local foods, and local wellness wisdom. ✨