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From the desk of Dr Nandita Shah

A good night’s sleep makes all the difference to the next day, doesn’t it? One of the common reasons for not getting a restful sleep is someone else’s snoring – something that no one can really control. It begins the moment one falls into a deep sleep and the body fully relaxes. Snoring is no joke, especially if you’re the one trying to sleep on the other side of the bed. And if you are the one who snores, you know that it is a terrible condition that not only disrupts other people’s sleep but also prevents you from getting a good night’s rest. Naturally it has led to many fights and sleepless nights.

Snoring is more common with increased age and weight gain. Snoring can also be heard if you have an upper respiratory tract condition or mucous accumulation. In my years of practice, I have heard many patients heave a sigh of relief that their snoring stopped as their body healed. The good news is that there are ways to overcome this in many cases!

Our signature program – The 21 Day Health Retreat is coming up in October and we have already started prepping up for it. A health holiday is truly the need of the hour and our program is totally holistic, focussing on one’s physical and mental health. For details, click here


Earlier I would wake up groggy, but now I wake up all fresh!

52 year old Bangalore based software professional, shares how her 14 year old daughter inspired her to make some choices and how it has helped her family.

We have a farm with cows and at the age of 14, my daughter made the connection and decided to stop consuming milk products. Her regular nose blocks stopped, and most importantly her sleep quality improved and she started feeling more energetic. This was important for her as she is an athlete. She also felt her recovery was much quicker. In spite of the  people around her insisting on animal protein and supplements like whey protein, she ensures that she remains plant based. 

When Dr Nandita Shah had a seminar in Bangalore, I jumped at the opportunity as I wanted to delve deeper. Due to overall stress, there was a spike in my BP readings and our general doctor prescribed medicine. That’s when I decided to go completely whole food plant based, as otherwise a little bit of dairy and refined foods used to slip into our diet. Also, salads were something that I wasn’t committed to.

The diet not only brought down my BP levels but my issues with snoring, mild fibromyalgia, depletion in energy levels also were addressed. I lost 7 kilos of weight and wake up fresher, unlike earlier where I would wake up groggy due to inadequate sleep.

I am extremely happy to have gone this route with Dr. Nandita. Thank you.

Almond Milk 

A lot of people have a bedtime ritual of drinking warm milk before sleeping. Skip the dairy milk which is full of fat, hormones and cholesterol and instead have this delicious almond milk, which can be warmed too. A tip – soak the amount of almonds that you need for a whole week overnight. The next morning, pour out the water, wash and store in the fridge, so you can make instant almond milk any time you need it.


  • ½ cup whole almonds, soaked in water overnight
  • 2 cups fresh water
  • 2-3 seedless dates


Drain and rinse the soaked almonds. In a high speed blender or grinder, grind the soft almonds to form a smooth paste, adding a little water if required. Mix the dates in and blend again with more water, until you obtain the desired consistency.

Once prepared, use within a day.


This recipe uses many nuts. Please keep your nut limit in mind if you are working on disease reversal.

Serves 2

Food For The Mind


If you love Facebook, then join us to be supported on your plant based journey. We are offering two possibilities

1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.


Snoring the night away?                                                                                    

Snoring occasionally? It’s no issue, but if it’s regular and heavy, well then something is not right somewhere. Snoring occurs when the tissues in your mouth, throat and nose relax and eventually sag, narrowing your airway and obstructing the air flow. Apart from disturbing your partner’s sleep, this could lead to sleep apnea, which is a serious sleep disorder wherein the breathing repeatedly stops and starts. Snoring is also associated with high blood pressure and heart disease.

If snoring is an issue for you, there is something you could do about it. Find out what…

1. Reduce the kilos

Fat, especially around the neck area, predisposes to snoring. A whole food plant based diet, which is naturally low in fat and high in fibre ensures sustainable weight loss. (Remember meat and dairy are high in fat and lack fibre).

2. Exercise

It not only helps you lose weight but also tones your throat muscles, which reduces snoring.

3. Avoid Alcohol

Alcohol makes the brain and muscles, including those of the throat, relax. This causes a blockage of the airway, resulting in snoring.

4. Sleep on your sides

Most people snore when they sleep on their back. Try to elevate your head with an extra pillow or sleep on your side.

5. Avoid smoking

Regular smoking irritates your throat tissues, leading to inflammation that results in snores.

6. Stay hydrated

Dehydration leads to mucus forming in your nose which could make you snore.

7. Get enough sleep

Going to bed too tired can result in snoring. So try to get enough sleep at the right time.

8. Upper respiratory tract conditions

Enlarged tonsils or nasal mucous can cause snoring too. Dairy is mucous forming. Cutting out the dairy and increasing the phytonutrients from fruits and vegetables automatically raises the immunity and reduces mucous.

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This newsletter was compiled by SHARAN Head of Mumbai, Reyna K Rupani, She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.

Edited by Deepa Ballal, a freelance writer based in Dubai.

Sanctuary for Health and Re-connection to Animals and Nature (SHARAN) is a social enterprise with the goal of spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.
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