Dr Bavna Sakurdeep, Helvetia, Moka (2026)

08/09/2026

Magnesium is essential—but does that mean everyone needs a supplement?

The evidence for magnesium as a treatment for insomnia remains limited and conflicting. It may be helpful when intake is inadequate or deficiency is present, but it is not a universal answer for poor sleep, stress or muscle recovery.

Supplements can also cause side effects and may not be suitable for everyone—particularly in the presence of kidney problems or certain medicines.

The verdict: food first, and supplement according to your individual needs.

Save this before buying your next supplement. What should I evidence-check next?

General educational information only—not individual medical advice.

07/09/2026

Calcium is essential for strong bones—but does that mean every woman approaching 40 needs a supplement?

Not necessarily.

Your needs depend on your diet, life stage, bone health, medical history and individual risk factors. When possible, aim to meet your calcium needs through food first. Supplements can be useful when dietary intake is inadequate or there is a specific clinical reason—but more is not always better.

**The verdict:** calcium matters, but supplementation should be based on need—not age alone.

Save this before buying your next supplement. What should I evidence-check next?

*General educational information only—not individual medical advice.*

06/09/2026

A new series is coming to this space.

Over the past few weeks, we have explored the foundations of wellbeing: movement, nutrition, sleep, stress management and mindfulness.

But what about everything marketed alongside those foundations?

The supplements that promise better sleep.
The powders said to balance hormones.
The herbs promoted for stress.
The drinks associated with metabolism, energy or longevity.

Some may be helpful in the right context.
Some have promising—but limited—evidence.
Some are unnecessary for most people.
And some may interact with medication or cause harm.

In my new Evidence Check series, we will look beyond the packaging and ask:

What does the research actually support?
Who might benefit?
Who may not need it?
What are the possible risks and interactions?
What should you check before spending your money?

This is not about dismissing every supplement—or promoting one.

It is about helping you make informed decisions based on evidence rather than wellness hype.

We begin with calcium (starting tomorrow), as most of my elderly patients are always requesting for some calcium supplements.

Save this series and tell me which supplement or wellness trend you want me to examine.

General education only. Supplements should not replace appropriate assessment, prescribed treatment or the foundations of health.

05/09/2026

A meaningful life is not built only from achievement. It is also built from the people, values and moments that remind you why you are here.

04/09/2026

Mental and physical health are not separate stories happening in the same body.

How we sleep can affect how we cope.

How we feel can influence how we eat, move and connect.

Persistent stress may affect our energy, concentration and health behaviours, while physical illness can place a genuine emotional burden on us.

This is why wellbeing needs a whole-person approach.

**Nutrition** provides the body and brain with the energy and nutrients needed to function.

**Movement** supports physical health and can also benefit mood, sleep and overall wellbeing.

**Restorative sleep** helps with recovery, concentration and emotional regulation.

**Mindfulness** can help us notice what is happening internally before reacting automatically.

**Emotional awareness** helps us recognise when something needs attention.

**Healthy relationships and community** provide connection, practical support and belonging.

**Protective choices** reduce exposure to substances and behaviours that can harm both physical and mental health.

**Meaning, values and spirituality** can help some people experience hope, direction and connection to something beyond themselves.

These areas influence one another—but healthy habits are not a cure for every mental-health condition.

Someone can eat well, exercise and practise mindfulness and still need counselling, medication or specialist care. Seeking that care is not a failure of lifestyle.

Health is more than the absence of physical disease.

It includes how we feel, function, connect, find meaning and care for the body carrying us through life.

Which area has been asking for more attention lately: physical, emotional, social or spiritual wellbeing?

03/09/2026

A healthy relationship should have room for honesty, respect and the word “no.”

Healthy communication does not mean that people never disagree.

It means they can disagree without humiliation, intimidation or fear.

Communication becomes healthier when we:

* express needs clearly rather than expecting mind-reading;
* listen to understand, not simply to prepare a defence;
* take responsibility when we cause hurt;
* allow another person to have a different perspective;
* return to difficult conversations when both people are calmer;
* seek repair instead of trying to win.

Boundaries are also part of healthy relationships.

A boundary is not a punishment, rejection or attempt to control someone else. It communicates what you are comfortable with and how you will protect your wellbeing.

A boundary might sound like:

“I cannot take on another responsibility this week.”

“I want to discuss this, but I will step away if the conversation becomes insulting.”

“I am not comfortable sharing that information.”

“I need time to think before I answer.”

A healthy person may not always like your boundary—but they should be able to respect your right to have one.

Boundaries can protect our:

* time and energy;
* physical space;
* emotional wellbeing;
* privacy;
* personal values;
* safety.

Control, threats, surveillance, forced isolation, sexual coercion and fear are not simply “poor communication.” If a relationship makes you feel unsafe, seek confidential support and prioritise safety rather than confronting the person alone.

Which is more difficult for you: expressing what you need or saying no without guilt?

02/09/2026

Last week, I shared only Days 1, 2 and 3 of this series before life asked me to pause.

There was Raksha Bandhan, my 40th birthday, precious family reunions—and the painful loss of an old friend. Moments of celebration, reflection and grief arrived almost side by side.

Call it coincidence or serendipity, but in the middle of a series about emotional wellbeing, connection and purpose, one message sank in more deeply than ever:

**We are not meant to do life entirely alone.**

We need people with whom we can celebrate, grieve, laugh, remember and simply be ourselves.

Our children need a safe and supportive village in which to grow—and as adults, we still need a village too. Independence has its place, but meaningful connection helps us feel supported, understood and anchored through life’s changing seasons.

Self-isolation may feel protective at times, especially when life becomes overwhelming. But prolonged disconnection rarely helps us thrive. Sometimes healing begins by allowing ourselves to reach out, accept support and let others stand beside us.

I feel deeply blessed to have been surrounded by family who made me feel so loved! I had the chance to cut not one but two birthday cakes, surrounded by my own little village on both occasions! Those moments reminded me that connection is not an optional extra in wellbeing. It is part of what sustains us.

So, after being a little MIA on this platform, I am back with **Part 2 of Emotional Wellbeing, Connection & Purpose Week**.

Thank you for your patience.

Today’s reminder:

**We are not meant to do life entirely alone.**

Who forms part of your village—and when did you last tell them how much they mean to you?

26/08/2026

Who are you when you are not being productive?

Many of us learn to measure our worth through what we accomplish:

How much work did I finish?
How well did I care for everyone?
Was I useful today?
Did I do enough?

Productivity can give us satisfaction and direction. But when our entire identity depends on being useful, rest may begin to feel like failure.

We may lose touch with the parts of ourselves that exist beyond our responsibilities.

You are not only your profession.
You are not only a parent, partner or caregiver.
You are not only the person others contact when something needs to be done.

Purpose does not always arrive as one dramatic calling.

It may be found in:

* raising and guiding a family;
* creating or learning something;
* serving your community;
* nurturing meaningful relationships;
* practising your faith or values;
* enjoying music, movement or nature;
* becoming more fully yourself.

Being needed and feeling fulfilled are not always the same thing.

Try reflecting on these questions:

**What makes me feel most like myself?**

**What gives me energy rather than only requiring it?**

**Which parts of myself have received little attention lately?**

**What would I still value if nobody praised or rewarded me for it?**

Your value does not disappear when you pause.

And your purpose is not measured only by how useful you are to other people.

What is one part of yourself you would like to rediscover?

25/08/2026

Emotional regulation does not mean never becoming upset.

It does not mean suppressing anger, avoiding sadness or pretending that everything is fine.

It means being able to notice an emotion, tolerate it and choose a response—even when the feeling is uncomfortable.

When we are emotionally dysregulated, our feelings may become so intense that it becomes difficult to think clearly or respond as we normally would.

This may look like:

* reacting impulsively;
* shouting or saying things we later regret;
* withdrawing completely;
* becoming overwhelmed by a relatively small problem;
* replaying an event repeatedly;
* feeling unable to calm down;
* taking distress out on the people around us.

This does not automatically mean that something is “wrong” with you. Tiredness, accumulated stress, unresolved conflict, hormonal changes, difficult experiences and unmet needs can all affect our capacity to cope.

When emotions rise, try:

**Pause.** Give yourself permission not to respond immediately.

**Name it.** “I feel rejected,” may be more useful than, “I feel bad.”

**Settle the body.** Slow your breathing, reduce stimulation, walk, stretch or splash cool water on your face.

**Ask what is needed.** Do you need rest, reassurance, space, a boundary or a conversation?

**Return when steadier.** Regulation is not avoiding the issue. It is approaching it with greater clarity.

Resilience is not the ability to remain unaffected by life. It is the capacity to experience difficulty, adapt, recover and seek support when your own resources are not enough.

If emotional reactions are persistent, severe, affecting daily functioning or making you or someone else feel unsafe, professional help is important.

What usually helps you return to steadiness?

24/08/2026

You cannot respond to an emotion you have not yet recognised.

Many of us move through the day saying, “I’m fine,” “I’m stressed” or “I’m just tired”—without pausing to identify what is actually happening underneath.

Could it be disappointment?
Frustration?
Loneliness?
Fear?
Guilt?
Resentment?
Or simply feeling overwhelmed?

Emotions are not weaknesses, and they are not instructions that must automatically be acted upon. They are signals that may help us understand what we are experiencing and what might need attention.

When an emotion remains unnamed, it may appear in other ways:

* irritability with the people around us;
* tension in the body;
* overthinking;
* emotional withdrawal;
* difficulty concentrating;
* impulsive reactions;
* feeling exhausted without fully understanding why.

Try this simple emotional-awareness pause today:

**1. What am I feeling right now?**
Be more specific than “good” or “bad.”

**2. Where do I notice it in my body?**
Perhaps your jaw, shoulders, chest, stomach or breathing.

**3. What may have contributed to this feeling?**

**4. What do I need before I respond?**
Space? Rest? Reassurance? A conversation? A boundary? Practical help?

Emotional awareness does not mean dwelling on every feeling. It creates a small space between what you feel and what you do next.

And sometimes, that small space changes the entire response.

Tomorrow, we will explore what happens when emotions become difficult to regulate—and how we can cope more constructively and build resilience.

What emotion have you found most difficult to name or express?

*Persistent emotional distress, difficulty functioning or feeling unsafe deserves professional support.*

Dr Bavna Sakurdeep

08/09/2026

07/09/2026

06/09/2026

05/09/2026

04/09/2026

03/09/2026

02/09/2026

26/08/2026

25/08/2026

24/08/2026

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