Become Your Healthiest Self With These Expert-Approved Tips

Becoming a bride or groom in the 21st century is not an easy undertaking. The ‘perfect wedding’ remains an unwavering and timeless aspiration for most young people. Unfortunately, the idea of what it means to be the ‘perfect bride/groom’ has taken a somewhat scary turn. Social media is a hotbed of unrealistic, edited images and it has fostered a culture that makes us yearn for unattainable beauty standards, measuring our self-worth against airbrushed illusions.

The pressure to look flawless intensifies as these images become a lasting digital legacy, creating perpetual comparisons not just within our immediate social circle but also against a global benchmark of brides and grooms worldwide. The booming wellness industry is also culpable here. It bombards us with every trick in the book to ‘grow’ and ‘glow’ when it comes to our hair and skin. And don’t even get me started on the numerous weight loss products that exist in the market! Many brides- and grooms-to-be now suffer from anxiety and body dysmorphia as a result of this relentless pursuit of the perfect appearance.

Right here, right now, let us lay out what is real and what is fake, what is doable and what is ludicrous to even attempt. These recommendations come from a focal point of finding the balance between the perfect look and your mental peace which is just as priceless, if not more.

Ahead, functional nutrition coach & counsellor Disha Jolly shares easy tips to follow if you want to lose those extra kilos.

You Feel What You Eat

First and foremost, no crash diets. Prepping for your wedding should ideally begin six months before so that aspects such as skin care, fitness, and mental and emotional health are all in sync. This allows for a gradual and sustainable approach which will enable you to set sensible goals with minimal added stress. There is a bidirectional relationship between mental health and nutrition—think of the gut-brain axis. A well-balanced diet contributes to optimal brain function, while mental health challenges can impact eating habits and nutrient absorption.

Now that we are clear on the timeline, what can you do? Let’s start with what you should avoid—processed, packaged foods! If you get hungry on the go, carry a homemade trail mix, not larger than a fistful in quantity, with you. This will help you feel satiated till your next meal.

Alcohol might be your best friend on a Saturday night but it is your worst enemy thereafter. Discipline is key here. Try to stay away from it till the start of your wedding festivities. Alcohol not only disrupts digestion while causing bloating but can also cause mental turmoil as a withdrawal symptom. You don’t need that, you need the glow!

I would recommend getting some blood tests done to figure out if you have any deficiencies, allergies or intolerances that need to be addressed. Most often our bodies do give subtle signs when things do not suit us. We need to heed these cries for help and adjust our habits accordingly.

Omega-3 fatty acids are a good supplement to add to your routine, and most people need regular doses of Vitamin D and B12 depending on what their blood work shows. Your general physician or nutritionist can guide you in these matters.

Eat. Workout. Sleep. Repeat

Adhering to a disciplined morning routine is half the battle won. It sets you up for tackling the rest of the day with energy and excitement. This can include meditation, gratitude journaling or chanting—whatever works for you. If you spend the first few hours of a day focused on yourself, the results will be undeniable. Throw in some kind of exercise at least 4-5 times a week, like yoga, Pilates, cardio and some strength training. There are numerous apps available today that can help you work out at home. If you feel like you need an extra push, join a gym or get a personal trainer.

Aim to eat your dinner by seven pm. This will give your body adequate rest time before your next meal. The benefits of intermittent fasting are real but you cannot ignore bio-individuality either. Are you able to fast for 12-16 hours without getting hangry (a state of irritability and anger due to hunger)? If yes, then go ahead. If not, then you need to make sure your blood sugar levels are not dropping due to fasting. Some people need frequent small meals while others do brilliantly with long gaps.

Air and water are two things most vital for survival, and we take them for granted the most. Dehydration causes weakness, and brain fog and is the start of many other ailments. I urge you to make drinking a glass of water your first practice after waking up. If you find normal water boring you can add some fennel seeds, lemon and cucumber slices, mint, parsley or coriander leaves etc. to it. There are some great recipes out there that can help make drinking water a little more interesting for you.

Get into your #HealthyGirlEra

Breathing is another subject I could go on about. Detox breathing, which I myself practise, is a conscious and connected breathing technique to deep clean your mind and your body. However, each breathwork practice has its own benefits, and I urge you to see what works for you and practise a little every day. Plus, do not discount getting a good night’s rest. The benefits of eight hours of sleep include improved cognitive function, enhanced metabolism, more energy and improved skin texture among many others. Your skin care routine should include a regular clean-up or a non-invasive procedure, like a hydra facial which is mild but helps in rejuvenation. The pollution we encounter every day makes it essential to take extra care now more than ever.

Unlike what social media and wellness influencers would have you believe, we do not detox through juices and supplements. The main way our body detoxifies is through the lymphatic system. Movement and breathing can stimulate that, along with dry brushing, saunas and rebounding (jumping on a mini trampoline) for a few minutes a day. Also, limit your intake of fruit juice and have mostly vegetable juices. Fruit-based beverages are usually full of sugar while vegetable drinks will give you a good dose of vitamins and minerals too. Smoothies are an even better option since they add in fibre as well.

Love yourself, love what you eat

Before getting into what foods would be good for you, I urge you to take the first step and really explore mindful eating. Take the time and chew each bite. This will make digestion easier and weight loss quicker. Each meal should be a mixture of protein, fat and fibre, especially your first meal. Do not make the mistake of avoiding carbohydrates completely—this can affect your mental well-being too. What you can do is reduce the amount of grains you eat at every meal. Completely eradicating carbs will only result in a loss of energy. Keep in mind that fat isn’t your enemy as long as you eat the right kind of fat. Avocadoes, nuts and seeds, eggs, extra virgin olive oil, coconut oil, ghee, fatty fishes rich in omega fatty acids and homemade nut butter are all good for you.

Here is what your plate should look like: different coloured veggies which take up two-thirds of the plate, and a fist-sized serving of protein that is responsibly sourced and hormone-free. Add in a tablespoon of fermented foods like kimchi or sauerkraut, so that some natural probiotics also go into your system along with the fibre. The more varied vegetables you eat, the more diverse your microbiome becomes and, as your gut health improves, it will lead to an improvement in your overall health.

As far as grains go, stick to brown rice, quinoa, buckwheat, millet and amaranth. A great option is raw banana flour for rotis—they are high in fibre. Those who are not sensitive to gluten can have whole wheat rotis as well. The idea is to keep a check on your portion of grains, not to eliminate them completely. One portion (one-third cup of cooked rice or one roti) is good for one meal. Dinner should ideally be a broth and wholesome salad.

Different herbs and spices have various beneficial properties, and are the best things to add flavour to fresh food. Always keep them handy. Try to stay away from refined oils. Instead, cook with ghee and mustard, coconut or avocado oils, and use extra virgin olive oil for your salads.

Consult a qualified medical practitioner before you follow any advice.