3 Simple Activities to Transform Your Health

Your health isn’t just about what you eat—it’s about how you move, how you rest, and how you think. While nutrition is important, our small, consistent daily habits shape our overall well-being.

At Santushti, led by India’s top dietitian, Lavleen Kaur, we believe in sustainable health—where mindful choices, movement, and self-awareness lead to lasting transformation. Instead of looking for quick fixes, focusing on simple, consistent habits can change the body’s internal chemistry and help you live healthier, longer, and happier.

These three simple yet powerful activities, if done daily, can transform your well-being  by changing the internal chemical structure of the body

Strength training is not just for bodybuilders—it’s a necessity for everyone, especially women, who often hesitate due to myths about “bulking up.” After the age of 30, we naturally lose 3-8% of muscle mass per decade. As we age, this muscle loss accelerates, leading to serious health concerns:

• Increasesinsulin resistance leading to increased risk of diabetes.
• Slows down fat metabolism, leading to weight gain and obesity.
• Weakens bones, increasing the risk of osteoporosis, especially in women.
• Affects hormonal balance, leading to fatigue, mood swings, and reduced strength.

Why Women Should Lift Weights

Women naturally have lower muscle mass than men, making strength training crucial for bone density, metabolic health, and hormonal balance. It does not make you bulky—it helps tone muscles, strengthen joints, and improve overall vitality, hence promoting healthier aging.

How to Start?

• Begin with bodyweight exercises or light weights 2-3 times a week.
• Gradually increase resistance to build strength and resilience.

Shavasana (the corpse pose) isn’t just a yoga posture—it’s a powerful relaxation tool that can be done at any time of the day for 10-15 minutes.

“Mitti pao sari bato” – Let go of everything and

Lie down, let go, and focus on your breath. Just imagine how trillions of cells in your body are being nourished with oxygen, promoting a sense of calmness.

The Science Behind Shavasana

• Activates theparasympathetic nervous system (PNS), reducing stress and anxiety.
• Lowerscortisol levels, preventing inflammation and regulating blood pressure.
• Improves focus and mental clarity, enhancing productivity and decision-making.
• Promotes deep relaxation, improving sleep quality and emotional balance.
• Keeps you grounded and connected,fostering inner peace and emotional stability.

How to Start?

• Dedicate 10-15 minutes daily to lie down in complete stillness at any time.
• Focus on slow, deep breathing to calm the mind.
• If at work, consider taking a power nap for mental refreshment.

To further enhance relaxation and mindfulness, online yoga sessions by Santushti provide personalized guidance, helping individuals integrate holistic wellness into their daily lives.

The habit of ‘Shukrana’ (Gratitude) is something I vouch for—it doesn’t just change your mindset; it changes your body at a biochemical level. This practice alone can also change your life. Gratitude is not just about positive thinking—it is scientifically proven to boost mental, emotional, and physical well-being.

Studies have shown that practicing gratitude increases immunoglobulin-A (IgA), an important immune booster that protects the body from infections. Gratitude is your Natural Immunity Vaccine.

How Gratitude Transforms Health

• Increases dopamine and serotonin levels, improving mood and mental well-being.
• Reduces inflammatory markers, supporting increased lifespan and disease prevention.
• Enhances sleep quality, allowing the body to restore and repair overnight.

How to Start?

The habit of gratitude begins with “Har pal shukrana”—embracing thankfulness in every moment.

• No complaints, only contentment – Shift your focus from what’s missing to what’s already there. Recognize and appreciate life’s small blessings.
• Practice gratefulness daily– Express thankfulness not just in thoughts but through words and actions—toward others, yourself, nature, and life itself.

When gratitude becomes a way of life, happiness and health follow effortlessly.

Health isn’t just about fixing problems—it’s about nurturing your body, mind, and emotions daily. By integrating these three simple habits into your routine, you’ll:

• Build physical strength(Lift Weights).
• Cultivate mental calmness(Shavasana).
• Strengthen emotional resilience(Gratitude).

At Santushti, we believe true wellness isn’t about restrictions—it’s about balance, nourishment, and mindful living. Ayurveda teaches us that a healthy body, a calm mind, and a grateful heart create lasting health and wellness.

Start today—lift, relax, be grateful, and witness a healthier, happier you!

Are you ready to take your journey for a better you? Join us at Santushti and embrace a holistic path to well-being guided by expert insights and Ayurvedic wisdom.