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I have trouble sleeping. Is my immunity at risk?

Yes ! Sleep and the circadian system exerts a strong regulatory influence on immune functions. Circadian clock genes exist through the brain as well as the peripheral tissues of human, which regulates almost all the physiological, hormonal, molecular processes, sleep mechanism, cell growth etc. Similarly wide range of physiological system involved during sleep like energy metabolism, cognitive performance, immune mechanism, cell growth etc.

Lack of sleep can affect your immune system. There are many studies that proves, that people who experience lack of enough and quality sleep are prone to get sick after being exposed to a virus. With this pandemic around us immunity has become a center of concern. Design of our immune system is complex and influenced by an ideal balance of many factors, not just diet and especially not by any one specific food or nutrient. However, balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep, exercise and low stress, most effectively primes the body to fight infection and disease.

Sleep and Cytokines

During sleep, your immune system releases the proteins called cytokines, that targets infection and inflammation, effectively creating an immune response. Sleep deprivation may decrease production of these protective Cytokines.In addition, infection-fighting antibodies and cells are reduced during periods when you dont get enough sleep.

Stock up on naps

To stay healthy, especially during the pandemic era, get the recommended seven to eight hours of sleep a night (10:00 pm to 6:00 am / 11:00 pm to 7:00 am). This will help keep your immune system in fighting shape. If your sleep schedule has interrupted by a busy work week or other factors, try to make up with small naps. Taking 2 naps not longer than 30 minutes each – one in the morning and one in the afternoon – has been shown to help reduce stress and reduce the negative impact of stress on immune system. You may also try taking nap of 20 min during your lunch break and 20 min nap right before dinner.

Other tactics

Of course, there’s more to boosting your immunity and guarding against illness than getting ample of sleep. Diet, exercise, meditation and lifestyle all together helps one build a good immunity Diet and exercise play a crucial role in maintaining an individual’s immune system.

A balanced meal of carbs, protein and restrict amount of fat can overall improve and reduce a the chances of diseases and infections .As such there is no single superfood that will charge your immune, but there are essential micronutrients required that can backup your immune system like

Vitamin C in Kiwi ,lemon,gooseberry , berries , bell pepper can help with decreasing respiratory infections and is also an antioxidant ,

Vitamin A in pumpkin ,waterlemon, sweet potato helps the production of WBC which fights against bacteria and virus ,

Vitamin D in eggs – help to decrease upper respiratory tract infections ,

Vitamin E in walnuts is an anti inflammatory food ,

Omega 3 in Soya beans almond, sunflower seeds helps the immune cells to destroy the invading bacteria,

Zinc in pumpkin seeds helps in development and functioning of immune cells .

Some functional foods that improves immunity are garlic , ginger , jeera, pepper, turmeric which boost cell activity and have anti inflammatory activity .

Probiotics primarily modulating gut bacteria, and supplementation reduces gastrointestinal and upper respiratory symptoms and modulates some aspects of the immune system.

Exercise has anti-inflammatory effects, which means that moderate amounts of exercise enhance immune function .Heavy physical activity produces a rapid increases in cytokine production and also pro-inflammatory and anti-inflammatory cytokines.


With the corona virus pandemic all our lives have shifted up and down, not only physically but mentally as well. Most of my clients are not able to follow the routine as their daily clocks have shifted. With the
stress of this scary virus, many people are also facing stressful life challenges. Lots of people who were working in restaurants or are self employed have either lost their jobs or had their income cuts. They
sleep late and wake up late that have an internal impact leading to brain fogging all the day. On top the constant news and the social media increases your mental load.

So what can we do to support our mental well-being during this time? Try some of these tips.

1) Practice self care: As mentioned above, it’s easy for you to slip into habit of sleeping late and spend your whole day in pajamas. Trust me even a simple task such as washing your face make lot of differences to the way u feel. Following points are included in self care

  • Ensure you are in a well ventilated room. Also try to get 15 minutes of morning sunlight. It affects the serotonin levels that impact your mood.
  • Healthy eating with lots of hydration – eating a balanced diet and small and frequent meals plays a major role in mental well being
  • Sleep on time. Don’t stay up after 10:30/11:00 pm and let your body gets rejuvenated for the next day.

2) Set up the daily routine: Being at home impact your routine which can affect your appetite as well as sleep. Setting up a daily routine might help you spend the day more productive, energetic and can help you stay happy. Try to do the following thing that I do

  • Wake up early and spend some time on exercising and taking the morning sunlight before 8:00 am
  • Have a healthy breakfast before 9:00
  • Morning is the period when you brain is most active and productive. Lend morning hours to your office related things. Make sure you don’t miss a healthy snack in between
  • Finish your lunch before 1:30 pm. Post which do healthy snacking every 2.5 hours.
  • Post which you can spend your time with your family and kids. Play different board games, watch a nice family movie, can use your social media profiles and fulfill all the hobbies that you have.
  • Make sure you don’t take more than 30 min of power nap in the afternoon. As that my delay your sleep in the night.

3) Set up buddy group: This is the best way to improve your mental health. Talking to your friends and family is the best way to improve your mental well being. But make sure you don’t share any forward messages related to pandemic or discuss the news or debating topics there. Instead,
share what you do whole day, play online games together – can play antakshari, dum sharers, and many more. That way you can support each other as well.

4) Distract yourself: Writing down your thoughts and feelings can help you offload any worries and fear you have. Keep yourself busy in activities craft, painting, reading, cooking, baking, gardening, helping in household work, etc.


The most common questions asked by my followers these days. Most of the gym lovers and fitness freak really feels freaked out after this the lock down due to COVID-19. Many of my clients are anxious and worried about gaining their weight during this lock down as they are not able to exercise hard. Apart from this group of members there are few people who are making the lock down a reason for not exercising.

I think it’s really important to be able to get our exercise in. It is wonderful ways to keep up the mental and physical health. Now there’s good news for all! Social distancing doesn’t mean Nature distancing. You can definitely go out for your walks and runs. Following are the points you should be keeping in mind while you go out for a walk.

1) Try to go early morning when there is least chance of more people moving around.

2) Keep a minimum distance of six foot between yourself and other person

3) Do not touch anything as there might be droplets settled on the surfaces in your radius

4) Avoid parks that are crowded

5) Make sure you wear a mask. Research published in the New England Journal of medicine says this virus can remain suspended in the air for about 30 minutes. Which means walking past someone who sneezes or coughs could expose you to the virus.

6) Don’t bring your shoes/foot wear inside the house. Although no research proved that it can be transmitted that way. But just as a precautionary measure and also from the hygiene point of view it is better you don’t get them inside the house

7) Wash and sanitize your hands thoroughly.

8) Immediately go and take a shower and drop your clothes in the laundry bag directly.

So for those who still want to be active and for those who think, they cannot exercise due to COVID-19, you can definitely go out and walk. Some kind of exercise is definitely needed to keep you healthy –
mentally and physically.


Happiness at work is not a myth. 

Your employees really can be happy, healthy, and fulfilled in their professional lives.

While you may not need to hire a Chief Happiness Officer – yes, that’s an actual job — you can make tweaks to boost workplace happiness. Not only is a happy workplace a nicer atmosphere for everyone who enters, but it also makes productivity levels shoot through the roof.

Happy Employees are generally:

  1. More productive
  2. Better problem solvers
  3. Sick less often
  4. Equipped to deal with stress better


Your company culture is all about what you say, do, and work on every single day. It’s the “feel” of your office, so to speak. It’s how you treat one another, customers, and the community. The mission of your company is deeply entwined in your culture. By sticking to those mission words, you define your company culture. 

How to do it:

Give them their “why” – Help your employees focus on “why” your products and/or services are important. While they should know the features, it’s more motivating to understand how it can change others’ lives. 


We all want to be heard. That’s especially the case of employees. If an unhappy employee thinks their opinion won’t count, they’ll remain silent and nothing will change. Engage workers to get a better understanding of what’s happening within the company that’s of concern, working well, etc. 

 How to do it: 

Ask and engage – Regularly request input, opinions, and reviews. Follow-up with individuals who are unhappy and happy. Ask for feedback on how the workplace culture is impacting them positively or negatively.


Employees need to disengage from work during breaks and downtime. Leadership that embraces this aspect of a workplace culture generally have an easier time getting employees to follow suit. Doing so allows for creativity and productivity to flourish upon returning to work tasks. 

How to do it: 

Breaks should be a time to physically — and mentally — break away from work. Create a break room your employees actually retreat to during breaks. Add a mini library, fresh fruits, healthy snacks, and comfy chairs to unwind in.


Employees need to have a healthy work-life balance in order to feel refreshed and relaxed. Balancing work and play enables time for creative thinking and problem-solving that can’t always be done during structured work time. All of a person’s purpose shouldn’t be focused on work. 

How to do it:

Help them ignite their passions – Ask and encourage employees to find a passion outside of work and help them pursue it. Support employees with information about local activities. Bring in fliers for local events and classes and leave them in the break room.


When your wellness committees make it a priority to focus on employee health on a regular basis, happiness automatically jumps. When you feel well, your mood improves and you have energy to do the things you love with enthusiasm — inside and outside of work. 

How to do it:

Encourage nourishment and physical wellness- Provide healthy snacks and break areas that allow employees to bring their own healthy foods. Motivate them to start exercising, or arrange a morning exercise session at the office which is free of cost for all employees to attend.


Workplace wellness or corporate wellness is relatively new to the Indian markets; people are not aware of the process, the implications, investments, returns, and value. Most companies believe that organizing health camps is considered as a wellness program in itself.

In the midst of this confusion and lack of awareness, Vitazia Wellness aims to bring to you 5 key principles for workplace wellness.  We have thoroughly studied and recognised the issue and the scope before putting it into action! The 5 key points are as followed


We can never really have one fixed pattern or process that is valid for all companies.  It is of utmost importance that all the factors such as company size, budget, requirements, style of working, type of employees, and so on are taken into consideration before making an ideal plan.


In India, where wellness programs are still new to the market, it is extremely important to explain the employee what they are getting into. A lot of people are worried about the high investment they would have to make, or are in a dilemma whether such wellness program is really needed for them or not.  Communication has to be fluid, direct, and comfortable for all employees. 


It is a common practice to have annual health camps that include routine check-ups such as hypertension, sugar, dental health and so on. Seminars on different topics and training sessions are also common these days. While these are important, they don’t really benefit the employee or the company in the long run. We must start to focus on how to make wellness a part of everyone’s lifestyle, teaching people how to maintain a balance in their personal and professional life. It is about educating not only the employee, but also the employer.


Due to high stress levels, and poor lifestyle, mental health is hugely affected. And the most dangerous part is that people are not aware about their declining mental health. Wellness should be holistic, and should focus on both, mental and physical health equally.


Let’s be honest, we really cannot recommend a bunch of people to follow the same lifestyle! Hence, a successful corporate wellness program must be made after individual consolation. Vitazia Wellness believes in personalized and customized plan based on the requirement of each individual and member of the program.