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In an exclusive interview, Health Expert Shan reveals that a person’s fitness is based upon four pillars of lifestyle which is balanced nutrition, quality sleep, emotional health and adequate exercise.

How did you start as a health professional and what was your idea behind the concept of Holistic Health?

My health professional journey started off with consulting clients to lose weight. The more I consulted, the more I identified gaps in people’s lifestyles that are affecting their health and wellbeing and how there is chronic illness everywhere which is only being suppressed with pills and medicines for short term relief but pushing the root cause deeper and deeper. That is when I began consulting them, I realised how acidity, lack of hydration, constipation, not sleeping well every night as common amongst every other patient I consulted.

What do you do as a Holistic Health expert?

Our core is consulting with people with regard to their lifestyle and health all around the world, along with personalised programmes to handhold them in this journey of making a lifestyle switch.

What do you suggest for better mental health and wellbeing? 

Deep breathing, a simple breathing exercise, nature therapy, sleep, music, and visualisation is an interesting and inexpensive exercise that can be done daily and at any time to help you handle stressful situations in a better way.

How does one combat insomnia?

The causes of insomnia can be varied right from the kind of stress you are going through to some unseeingly significant aspects like your environment. Hence, the first step to address insomnia becomes addressing the root causes and factors that prevent you from falling asleep naturally.

Some lifestyle changes:

Why is losing weight such a struggle for most people?

The biggest reason for this is not understanding what works for your own body. People who are on a journey to lose weight find it a constant struggle to find the right diet, right exercise and lifestyle changes because they are constantly trying what worked for someone else. It is important to understand that everybody is unique and what helped someone else lose weight is not doing to help you.

What kind of workouts would you recommend for those who sit and work for long hours?

Just move. It could either be standing up in between work, stretching, taking calls while walking or even better, add a couple of squats, lunges, jumping jacks. It takes 3 minutes to do a couple of these exercises every 1 hour.

How do you rate the Indian diet?

The beauty of Indian food is the “synergy” between two or more ingredients. Look at a traditional Indian plate – It has got some rice and lentils which make a complete protein, vegetables, salad for fibre, vitamins and raw enzymes and some pickle on the side which acts as a perfect probiotic and helps in stimulating the secretion of digestive enzymes.

Any five things one should include in their lifestyle?

Chew slowly, daily pranayama, early dinner, eat local, stick to the staple foods, and gratitude – There is always something to be grateful for, no matter what is going on in your life. We drain our energy and focus on negativity and things don’t serve us way too much.

Why do you need to Sleep for 8 hours to get healthy and smart as per studies ?

The recommended amount of sleep is seven to nine hours a night and you’re spending about one-third of your life asleep.

There are five stages of sleep that rotate between non-rapid eye movement (NREM) and rapid eye movement (REM)

1.Drowsiness – NREM

2.Light sleep

3.Moderate to deep sleep

4 Deepest sleep

5 Dreaming – REM

Stage 1 and 2

Stage 1: During stage 1 you drift from being awake to being asleep which is a light NREM sleep that doesn’t last for very long. You may start to relax and dream, but may also twitch as you transition into stage 2.

Stage 2: Stage 2 of the sleep cycle is still a light sleep, but you are drifting into a steadier sleep. Your breathing and heartbeat slow down, and your muscles relax. Your body temperature decreases, and your brain waves are less active.

Stage 3 and 4

Stage 3: you enter deep sleep, and stage 4 is the deepest sleep stage. During deep sleep, your breathing, heartbeat, body temperature, and brain waves reach their lowest levels. Your muscles are extremely relaxed, and you are most difficult to rouse.

Stage 4: is known as the healing stage, when tissue growth and repair take place, important hormones are released to do their jobs, and cellular energy is restored.

Stage 5…

Step 5: REM sleep

Your first REM cycle of the night begins about 90 Minutes after you fall asleep and recurs every 90 minutes. Eyes move around quickly behind your eyelids and your brainwaves look similar to those of someone who is awake. Breathing, heart rate, and blood pressure rise to near-waking levels.

REM sleep, often referred to as stage 5, is when you are most likely to dream.

Your arms and legs become temporarily paralyzed during this stage to prevent you from physically acting out your dreams.

How many hours of good sleep should you get ?

In healthy adults, about 13 to 23% of your sleep is deep sleep. So if you sleep for 8 hours a night, that’s roughly 62 to 110 minutes.

However, as you get older you require less deep sleep.

During deep sleep, a variety of functions take place in the mind and body.. •Memories are consolidated •Learning and emotions process •Physical recovery occurs •Blood sugar levels and metabolism balance out •The immune system is energized •The brain detoxifies

Without deep sleep, these functions cannot take place and the symptoms of sleep deprivation kick in.

How Much Deep and Light Sleep do Children need ?

Babies and children need more sleep than adults. Babies need the most, spending about 16 of every 24 hours asleep. Approximately 50 percent of their slumber is spent in the REM stage, while the other 50 percent is divided between stages 1 through 4 and NREM sleep that cycles between light and deep. As children grow older, the amount of sleep they need varies:

Toddlers: 11 to 14 hours

Pre-schoolers: 10 to 13 hours

School-aged children: 9 to 12 hours

Teens: 8 to 10 hours

If they’re having trouble with falling asleep, staying asleep, or sleeping well, or if they are sleeping way too much for their age, children may be irritable, could have learning and memory problems, or may be more susceptible to illness.

Good Sleep Habits

If you sleep 8 hours but toss and turn all night, you may not be getting enough deep sleep.

It’s impossible to force your brain to go into deep sleep, but there are a number of strategies that have shown some promise in terms of increasing your percentage of deep sleep. These include:

• Not watching mobile and laptop before sleep, shut down the gadgets at least 1 hour before the sleep.

•Reducing stress

•Establishing good sleep time rituals and routines

•Using an eye mask to block out light

•Sleeping in a cool room and in a good sleep position


•Eating a healthy diet


Impact of Sleep Deprivation on the body

Scientists say that quality sleep is as important to health as food and water are. It helps you to survive and thrive. Some of the side effects of sleep deprivation include:

•Memory troubles

•Mood changes

•Weakened immunity

•Trouble concentrating

•Poor response time and increased risk of accidents

•High blood pressure

•Weight gain

•Risk for diabetes

•Risk of heart disease

•Poor balance

•Early aging


Scientists agree that sleep is essential to health, while stages 1 to 4 and REM sleep are all important, its the deep sleep that is most essential of all for feeling rested and staying healthy.

The average healthy adult gets roughly 1 to 2 hours of deep sleep per 8 hours of nightly sleep. There are various ways to gauge whether you are, from personal trackers to a sleep study.

If you’re waking up tired on a regular basis, it’s a good idea to talk to a healthcare provider.

Note: This blog post is part of Digital Deepak Internship Program. One of the Leading Digital Marketing Training Platform. To know more please visit

Simple 7 Steps to Lose Weight

Lets look at 7 easy and practical steps to lose weight.

Step 1: Calculate Daily Calorie Expenditure

Step 2: Reduce 300 to 350 Calories from Your Daily Calorie Expenditure by Following a Quantified Diet

Step 3: Simple Exercise and Walking for 45 Mins Under the Sun

Step 4: Daily Intake of 3.5 Litres of Water

Step 5: Take Your Native Balanced Meal

Step 6: Practice Time Restricted Eating

Step 7: Sleep for Minimum 7 Hours

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