True wellness is not about quick fixes or complicated routines. It begins with small, sustainable habits that support better sleep, mindful eating, regular movement and a healthier relationship with stress.
After a long and demanding day, it is natural to look for ways to unwind and feel refreshed. From detox programmes and restrictive diets to elaborate self-care rituals, wellness trends often promise a quick way to reset. But lasting wellbeing is rarely about a single treatment or a one-time effort. It comes from the everyday choices we make and the habits we build over time.
During a panel discussion, Puneet Chhatwal, Managing Director and CEO of The Indian Hotels Company, and Irina Sharma, strategic partner at Viva Maya Medical Health Resort, explored how the wellness industry is moving towards personalised care, preventive health and sustainable lifestyle practices.
Their conversation highlighted an important shift in how we approach wellness. Rather than viewing it as something reserved for holidays, retreats or specialised treatments, we need to make it a natural part of our daily lives.
1. Choose Lasting Habits Over Quick Fixes
Detox programmes and restrictive diets may appear attractive when you are feeling exhausted or overwhelmed. However, they cannot replace the benefits of consistent, healthy lifestyle choices.
Puneet Chhatwal emphasised the value of integrated wellness, where recommendations are tailored to an individual's needs rather than applied as a universal solution. At wellness centres, medical professionals may help people understand which approaches to nutrition, physical activity and lifestyle changes are appropriate for them.
The real benefit comes from carrying these habits into everyday life, long after a wellness retreat has ended.
If you have had a difficult day, start with the basics. Give yourself time to rest, eat balanced meals, step away from work and choose an activity that helps you relax. You do not need to change your entire routine overnight to feel better.
2. Turn Your Evening Into Time to Unwind
Sometimes, the simplest rituals can make the transition from a busy day to a restful evening feel easier.
A warm salt bath, for instance, can be a calming way to slow down. Pair it with dim lighting, a quiet environment and a little time away from work or other demands. The purpose is to create a comfortable space where you can relax and prepare for the night ahead.
It is important, however, to understand that a salt bath is a relaxation practice, not a detox treatment. Adding salt to bathwater has not been established as a way to remove toxins from the body or treat inflammation.
If you have sensitive or irritated skin, salt may cause discomfort or stinging. Keep the water comfortably warm rather than very hot, and stop if you experience irritation or dizziness.
Ultimately, relaxation does not need to involve expensive treatments or complicated routines. Find something that feels soothing and fits naturally into your evening.
3. Give Your Sleep the Attention It Deserves
Sleep plays an essential role in overall wellbeing, yet it is often the first thing we compromise when life gets busy. Late-night work, endless scrolling and irregular bedtimes can make it harder to wind down at the end of the day.
Chhatwal highlighted the importance of adequate sleep, regular physical activity and taking breaks from work and digital devices as part of a healthier lifestyle.
A few small changes can help you establish a more comfortable evening routine. Try going to bed at a reasonably consistent time, limiting unnecessary screen use before sleep and allowing yourself a little breathing room between finishing work and getting into bed.
There is no need to turn sleep into another task to perfect. The aim is to create a routine that works for your lifestyle and is realistic enough to maintain.
4. Eat With Awareness, Not Just Intention
Healthy eating is not only about choosing nutritious foods. It is also about slowing down, paying attention to your meals and recognising your body's signals.
Irina Sharma discussed the importance of digestion, metabolic health and the connection between the gut and the brain. She also highlighted the value of chewing food thoroughly and being more mindful while eating.
One easy place to begin is by putting your phone aside during meals. Eat at a comfortable pace, notice the taste and texture of your food, and pay attention to feelings of hunger and fullness.
Sharma also spoke about aligning meal timings with the body's natural rhythms and being mindful of heavy meals late in the evening.
However, nutritional needs and daily schedules vary from person to person. There is no single meal timetable that suits everyone, and fasting or restrictive eating should not be considered necessary for good health.
Instead of following every new diet trend, focus on balanced meals and eating habits that suit your individual needs.
5. Make Movement and Screen Breaks Part of Your Day
Spending hours at a desk or looking at a screen can leave you feeling mentally drained and physically inactive. Taking a short break to move around can be a simple way to interrupt that pattern.
Depending on how you feel, you could take a brief walk, stretch your body or do some gentle movement. Regular exercise, including strength training when suitable, can also support long-term physical wellbeing.
Equally important is knowing when to step away from your devices. When work messages and personal screen time begin to fill every spare moment, it can become difficult to give yourself the mental space you need.
You do not have to begin with an ambitious fitness plan or a complete digital detox. Start small. Leave your desk for a few minutes, walk around the room or spend some time doing something that does not involve a screen.
Over time, these manageable actions can become part of a healthier daily routine. Consistency is far more useful than trying to do everything at once.
Also read : Dr. Ruhi Sathija on handling stress and mental health
6. Find a Wellness Approach That Works for You
As wellness becomes increasingly popular, supplements, intravenous (IV) drips and other treatments are attracting more attention. But a treatment being promoted as the latest wellness trend does not necessarily mean that everyone needs it.
During the discussion, Sharma raised concerns about medical interventions being offered without proper assessment or supervision. Treatments involving prescription medicines should be considered with qualified medical professionals who can assess individual needs, possible benefits and potential risks.
The same caution applies to supplements, fasting and restrictive diets. An approach that suits one person may not be appropriate for someone else.
Personalised wellness begins with understanding your own needs instead of comparing your routine with what you see online. Before trying a new treatment or making significant changes to your diet, seek appropriate professional advice where necessary.
The goal is not to follow every trend, but to make informed choices that support your health in the long run.
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Wellness Begins With the Choices You Make Every Day
After a stressful day, it is tempting to look for a quick way to feel refreshed. But wellbeing does not have to involve an elaborate detox, an expensive treatment or a long list of self-care activities.
Sometimes, it can be as simple as taking a warm bath, getting enough sleep, eating without distractions, moving your body or putting your phone away for a while.
The discussion featuring Puneet Chhatwal and Irina Sharma reflects a broader movement towards preventive care and more personalised approaches to wellness. It also serves as a reminder that healthy living is not something we achieve through a single intervention.
Instead of asking what you can do today to reset your body completely, consider which small habits you can continue tomorrow, next week and beyond.
Because real wellness is not about chasing a quick reset. It is about building a healthier way of living, one manageable choice at a time.