Wellness with Swati

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Wellness with Swati

I have created this page to share my passion for yoga, fitness and clean eating . I am a RYT (200hrs)with Yoga Alliance and a freelance teacher. Namaste,
Swati

This page will give you yoga,fitness and overall wellness tips which you can incorporate into your daily lives.

01/12/2025

As the year winds down, I’ve been thinking about how quick we are to jump into “what’s next.”
New plans, new routines, new intentions.
And somewhere in that rush, we forget to acknowledge what quietly stayed with us through the year.

Not the big wins.
Not the perfect streaks.
Just the small things that held us together… even when life didn’t go as planned.

Like the morning walk that kept you sane on days that felt heavy.
The simple home-cooked meals you kept coming back to.
The early nights you chose because your body felt tired.
The way you paused… even for a moment… before reacting.
Or the times you showed up — not perfectly, but still showed up.

When I look back on my own year, these are the things that feel worth noticing.
Not the goals I met or missed, but the gentle consistencies that carried me through the noise, change, and uncertainty.

There’s something grounding about realising this —
that even during weeks that felt messy, some part of you was still trying, still caring, still choosing what felt right for you.

So before we start planning for the new year, I’m simply sitting with this:
what stayed?
what felt true?
what kept me going even in the small, quiet ways?

Sometimes that’s enough. 🌿.

27/11/2025

A Soft Reset for Your Nervous System💜

Some days, the body doesn’t need intensity — it just needs softness.

And honestly, it’s so easy to reset.

All you need is a pillow… and a few quiet minutes to come back to yourself.
These three restorative poses have been my go-to for years — after long days, early mornings, or whenever my mind feels scattered.

They ground me, soften my breath, and calm my nervous system in a way nothing else does.

As this month (and this year) slows down, I’m choosing to end it with a little more ease… a little more surrender… and a little more softness.

Maybe your body is craving that too. 🌿

My 3 favourites:

✨Supported Butterfly – opens the chest, melts tension

✨Legs Up the Wall – instant calm + circulation

✨Supported Child’s Pose – deep rest for the back + mind.

A small and simple practice.
A quiet reminder to pause. 💛

17/11/2025

✨ When You’ve Fallen Off — And How I Help My Clients (and Myself) Get Back.

I’ve been there too — those weeks when everything feels a little “off.”
The meals, the workouts, the sleep — all of it just slips.
Sometimes it’s travel, festive plans, work, or simply life feeling heavy.

And I know that quiet voice that starts to creep in…
“I’ve ruined my progress.”
“I’ll start again Monday.”
“I’ve fallen behind.”

But over the years — both in my own journey and while working with women — I’ve learned this simple truth:
It’s not the fall that sets you back.
It’s how long you stay stuck in guilt.

The comeback doesn’t need to be dramatic — it just needs to be small and real.

Here’s what’s helped me (and so many of my clients) find our rhythm again-

💛 1. Start with the next meal.
Don’t wait for Monday. Don’t plan a detox.
Just eat one nourishing meal — balanced, colorful, and satisfying.
Your body doesn’t remember one indulgent dinner.

🚶‍♀️ 2. Move — not to make up, but to reconnect.
Go for a 15-minute walk. Stretch. Breathe deeply.
Have found this the most effective to even reset the nervous system specially when it goes off when have fallen off .

😴 3. Sleep. Really sleep. A week or so prioritise sleep.
Most of my clients notice — when they start sleeping better, everything else starts clicking again.
Your cravings settle. Your motivation rises. Your mind clears.

✨ Falling off doesn’t make you undisciplined — it makes you human.So if you’ve lost rhythm, start with something simple — your next meal, a short walk, an early night.

13/11/2025

I see this often — women wanting to know which supplements are the best for them for better health and vitality . I absolutely believe in the power of supplementing - but supplements can’t take the place of real food , nutrition and lifestyle.

Here’s the truth: supplements are not magic.
They can support the body — but they can’t replace the work your body actually needs.

Somewhere along the way, we handed too much control to bottles and powders,expecting them to fix what only consistent habits can heal.

💊 A magnesium capsule can’t undo chronic stress.
💊 Vitamin D can’t replace sunlight or movement.
💊 Iron can’t outdo poor sleep or skipped meals.
💊 And probiotics won’t help if your nervous system is always on alert.

Supplements were meant to supplement — to fill small nutritional gaps, not to hold up your entire foundation( supplement only after blood test- for that specific nutrient/ vitamin)

Your body doesn’t need quick fixes — it needs rhythm.
Food that fuels.
Rest that restores.
Movement that energises.
Regulated nervous system

✨ When you return to these basics, supplements finally do what they’re meant to —
support, not substitute.

So before adding more bottles to your shelf,
ask yourself —
Am I eating real food regularly?
Am I sleeping enough?
Am I calming my stress, moving my body, hydrating well?

Because no capsule can do what those things can 🌿

10/11/2025

Three Things That Help Me Stay Mentally Sharp (Even When Hormones Fluctuate)

If there’s one thing I’ve learned in my 40s — it’s that mental clarity can come and go in waves.
There are days when focus feels effortless, and others where my thoughts feel foggy and scattered.

What I now understand is that this isn’t just about being busy or distracted — it’s also about hormones.
As estrogen starts to fluctuate, it can affect how our brains function.
Estrogen helps regulate serotonin (mood), dopamine (motivation), and acetylcholine (memory).
So when it dips, many women feel it in their mind first — the fog, the forgetfulness, the overwhelm.

But here’s the hopeful part: the brain is adaptable.
It thrives on challenge, movement, and novelty — and we can train it to stay agile.

Here are three things that have helped me personally and which I continue to do regularly.

🌿 1. Strength Training
This one surprised me.
Heavy lifting doesn’t just build muscle — it strengthens your central nervous system.
When I train, I notice my focus sharpen and my mood lift.
I feel a sense of calm and focus.

💃 2. Learning Something New
For me, that’s dance.
I’ve been learning for a few years now, and every time I try to master a new step, my brain lights up.
It’s humbling and invigorating all at once.
Learning new movements — or any new skill — literally rewires the brain, building new neural pathways and keeping cognitive function strong.

📖 3. Reading
It sounds simple, but dedicating even 30 minutes a day to reading has been a game-changer for focus.
It trains patience in a world of distraction.
On days when I feel scattered, sitting with a book brings me back- I usually go for a lighter book on days when feeling overstimulated.
So if you’ve been feeling a little “off,” know that your body isn’t breaking down — it’s simply recalibrating.

You can support it by doing the things that keep you mentally challenged and curious.✨. It works wonders!!

03/11/2025

Life doesn’t always go the way we plan.
Hormones fluctuate, energy dips, sleep disappears, stress sneaks in — sometimes all at once.
But one thing always stays within our control: how we respond.

Over the years — through my own journey and working with women — I’ve realised a simple truth:
✨ You can’t outdo poor nutrition.
✨ You can’t out-train bad sleep.
✨ You can’t out-supplement unmanaged stress.

Our body doesn’t work in isolation — it works in rhythm.
When we ignore that rhythm, it shifts into survival mode: higher cortisol, slower metabolism, disrupted cycles, poor recovery.
And after 40, that impact feels even stronger.

But when we start supporting it — with food, rest, movement, and calm — the body begins to find balance again.
Because hormones are not the enemy.
They’re messengers — responding to how we live, eat, think, and recover.

Supplements can support you, but they can’t replace the basics.
There’s a reason they’re called supplements.

What is in your control?
-How you nourish your body
-How you breathe when stress rises
- When you choose to rest instead of push
-How you move — not to burn out

Everyrhing else happens as life does — not perfect,unpredictable, yet always giving you a chance to reset.

As I navigate my own hormonal transitions, I’m learning to make peace with the unpredictability — while focusing on what I can control.
Because the truth is, your body always wants to find harmony.
You just have to give it space… and listen to its cues. 🌿.

27/10/2025

A personal note-
The beginning of this year- had this realisation that I was saying, “I have to “ phrases a lot more..( internal self - talk)
It sounded harmless, but it carried a weight — a tone of pressure.
And once I noticed it, I heard it everywhere.
I have to work out.
I have to eat better.
I have to get back on track.

Somewhere, those words stopped sounding like care and started sounding like control.

That’s the thing about our inner self-talk — it’s subtle.
It can sound motivated on the surface but quietly be self - sabotaging.
“I have to” slowly becomes “I’m not enough if I don’t.”- atleast it felt like that to me . Felt a sense of heaviness and pressure to get things done.

So, I started experimenting with a softer approach.
“I choose to move my body.”
“I choose to eat what makes me feel good.”
“I choose to rest when I’m tired.”

Same actions. Completely different feeling.
That tiny shift made me realise how much of our “discipline” is really just fear disguised as structure.
And how freeing it feels to act from choice instead of obligation.

Because when the dialogue inside is harsh, the body resists- When it’s kind, the body responds.

I’m still learning this — catching my “have to” moments, rewriting them into “choose to” ones.
It’s slow, but it feels like freedom.
And maybe that’s the real goal — not just to live healthier, but lighter. 🌿.
#

20/10/2025

Wishing you a Diwali filled with warmth, connection, and the kind of light that glows softly from within.
May this season remind you to pause, breathe, and celebrate the love, health, and abundance that already surround you.
Here’s to nurturing your energy, cherishing your people, and carrying this light. 🪔.
🎉

13/10/2025

I see this in so many women I coach — eating clean, staying active, sleeping well… yet feeling bloated, heavy, or “off.”
It’s not always about overeating or intolerance. Often, it’s your hormones and digestion quietly shifting.

After 35, estrogen and progesterone begin to fluctuate more wildly.
Estrogen can spike higher than progesterone (a state called estrogen dominance) — which slows digestion, increases water retention, and affects how the liver clears hormones.
Add stress, late meals, and an erratic lifestyle — and the gut becomes more reactive, the stomach more sensitive, and bloating shows up even with healthy food.

1. The Estrobolome & Liver Connection
Your gut bacteria and liver work together to metabolize estrogen. When digestion slows or fiber is low, estrogen lingers, leading to that “midsection bloat.” Supporting the gut and liver is key — not detoxing, but nourishing.

2. Low Stomach Acid & Bitters
As we age, stomach acid often decreases. Food, especially protein, isn’t broken down properly — leaving heaviness or burping after meals.
Gentle bitters can help reawaken digestion: lemon water or apple-cider vinegar before meals( some people sensitive to ACV- pls experiment )bitter greens (arugula, methi, butter gourd ), turmeric, ginger, or even a cup ofdandelion tea can be added.

3. Stress & Late-Night Eating
When you eat in a rush or too close to bedtime, your body is in “fight-or-flight” mode. Blood flow shifts away from the gut, slowing digestion and increasing bloating.

✨ Small shifts that truly help:
• Breathe before you eat — it switches on “rest and digest.”- chew your food and no gadgets while eating.
• Finish dinner 2–3 hours before bed.
• Add fiber and fermented foods daily.( saute veggies)
• Move gently after meals.
• Hydrate and sleep deeply — your liver does most of its detox work at night.

💜Supporting my gut with bitter foods, earlier dinners, and calm meals changed my energy and comfort levels completely. This is just a general advice on countering the bloat. SIBO or more specific gut issues need guided attention.

Bloating isn’t just about food — it’s your body’s way of asking for rhythm and attention.

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Our Story

I’m a wellness blogger who prioritises a holistic approach to good health . Having battled poor health because of a diet low on nutrition and lacking basic levels of fitness, I was blown away to discover how amazing and full of energy life can feel if we’re willing to make a little effort.

Today my purpose is to guide people who are struggling as I once was to find their path to fitness on their own terms. I’m a registered yoga teacher and certified health coach. Come join me on this journey to wellness and create your best life.

Namaste,

Swati