Calmer Mind, Healthier Gut, Stronger Self: Tips for May from Swati Madan
By Swati Madan
Date May 5th, 2025
At Skin & Sanctuary, we believe in caring for the whole person—inside and out. That’s why we’re sharing a few gentle, science-backed suggestions from our Registered Nutritionist and Functional Medicine Practitioner, Swati Madan.
Swati supports our patients with weight management, hormone balance, fatigue, gut issues, and more—always with warmth, insight, and realism. She understands how life can feel full, fast, and at times overwhelming. Her approach is to work with your body, not against it.
This May, in honour of Mental Health Awareness Month, Swati has put together a few thoughts—simple ways to feel more balanced in body and mind. You don’t need to do them all. Just choose what feels manageable and relevant for you. Small shifts can have a big ripple effect.
Because that’s what we believe in here: learning to #LiveBeautifully, in every sense.
1. Mindful Moments
Catch your thoughts. If you find yourself thinking something negative, see if you can gently notice it—and try replacing it with something softer, kinder, or more true. With repetition, this becomes a habit that lifts you.
Breathe deeply. The 4-7-8 technique is beautifully simple: Inhale for 4 seconds, hold for 7, exhale for 8. Done twice daily, this can help settle the nervous system and reduce tension.
Walk it off. Just 5–10 minutes of walking after a meal supports digestion, lowers glucose spikes, and gives your mind a pause. If you can get outdoors, even better.
Gratitude at night. Before sleep, think of one thing that made you smile today. It’s a lovely way to end the day—no pressure, just a soft reset.
Eat with attention. Try giving yourself the gift of a quiet, device-free meal. Notice the textures, the flavours, the care that went into your food.
2. The Gut–Mind Connection
It’s not talked about enough, but your gut and brain are in constant conversation. They’re connected through the gut-brain axis, and when one is out of balance, the other can feel it too.
A nourished gut can support clearer thinking, calmer moods, and more stable energy. Here are some gentle ways to support it:
Eat more fibre. Vegetables, lentils, oats, whole grains—all of these feed the good bacteria that help your gut thrive.
Add a little fermentation. Foods like kefir, kimchi, or sauerkraut can introduce helpful bacteria and improve digestion.
Go easy on sugar and ultra-processed foods. They can cause inflammation and disrupt gut balance.
Stay hydrated. Water really does make everything work better—from your digestion to your mental clarity.
3. Sleep as Recovery, Not Just Rest
Sleep is when your body heals. It regulates your hormones, supports memory, restores your skin, and strengthens immunity. If it’s been elusive lately, you’re not alone—but a few habits can help:
Try to wind down and wake up around the same time each day.
Eat a little earlier—ideally, finish meals at least 3 hours before bed.
Avoid caffeine and heavy, spicy meals late in the evening.
If you need something calming, an Epsom salt bath can help relax muscles and ease tension.
4. Movement as a Mood-Lifter
You don’t need a perfect gym schedule to feel better. A little movement—done regularly—can make a huge difference. It lifts your mood, boosts circulation, supports healthy weight, and even benefits your gut.
A walk.
A stretch.
Dancing in your kitchen.
A short strength session.
Whatever feels achievable today, that’s enough.
Swati’s Gut-Nourishing Kefir Smoothie
This is one of Swati’s favourite ways to start the day—with gut-loving probiotics, fibre, and healthy fats.
Ingredients:
1 cup kefir
½ cup blueberries
1 tsp flax seeds
A few mixed nuts
A dash of cinnamon
Blend and enjoy slowly—preferably sitting down, with a breath or two between sips.
If something here resonates, we invite you to explore more. Swati offers Functional Medicine and Nutrition consultations here at Skin & Sanctuary, taking time to listen and create a plan that’s truly personal.
We’re here to support you in feeling clearer, calmer, and more yourself—inside and out.
#LiveBeautifully
—The Skin & Sanctuary Team