We are honoured to have Sergio and Caroline join us at Chiva-Som Hua Hin for a transformative personalised wellness program.

Experiencing The Benefits Of Cardio Exercise

Exploring cardiovascular exercise can feel like starting a journey towards a more vibrant and balanced life. Often referred to as ‘cardio’, this form of exercise encompasses activities that elevate your heart rate and increase blood circulation. Engaging in regular cardio exercise offers a plethora of benefits for both physical and mental health, making it an essential component of a balanced lifestyle.

Physical Health Benefits

Enhances Heart Health

Cardio exercises such as running, cycling, and swimming are known to strengthen the heart, making it more efficient at pumping blood throughout the body. This reduces the risk of heart disease and improves overall cardiovascular health.

Aids in Weight Management

One of the most celebrated benefits of cardio is its ability to burn calories, which in turn helps with weight loss and maintenance. Regular cardio sessions can boost your metabolism, allowing your body to efficiently convert food into energy. Cardo cannot facilitate weight loss alone, however, and is only a small part of the puzzle as diet and nutrition will remain the most influential factors.

Boosts Immune System

Frequent cardiovascular activity has been shown to enhance the immune system, enabling the body to fend off illnesses more effectively. This is achieved through improved circulation, which helps in delivering nutrients and oxygen to cells more rapidly.

Mental Health Benefits

Reduces Stress and Anxiety

Cardio exercise encourages the release of endorphins, often referred to as the ‘feel-good’ hormones. These natural chemicals help to reduce stress and anxiety levels, promoting a sense of wellbeing and relaxation.

Improves Sleep Quality

Regular physical activity has a profound impact on sleep patterns. Cardio exercise helps you to fall asleep faster and enjoy deeper, more restorative sleep, which is pivotal for mental clarity and overall mood stability.

Elevates Mood

By stimulating the production of serotonin and dopamine, cardio exercises-like a brisk walk or aerobics class-can significantly elevate your mood, providing a natural antidote to depressive feelings.

Building Habits and Keeping Disciplined

Creating a habit of regular cardio exercise can be incredibly rewarding. Establishing a routine ensures that exercise becomes a natural part of your day, just like brushing your teeth or enjoying your morning coffee. Discipline in your exercise routine fosters resilience and a sense of accomplishment, making it easier to stick with other healthy habits over the long term.

The Importance of Nutrition

Complementing your cardio routine with proper nutrition is crucial. A balanced diet provides the energy needed to perform cardio exercises effectively and aids in muscle recovery. For optimal wellness, focus on consuming a variety of whole foods, including lean proteins, complex carbohydrates, and healthy fats, to support your body’s needs.

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Frequently Asked Questions 

How often should I do cardio exercise?

It’s generally recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio exercise per week.

Can I do cardio exercise if I have joint issues?

Yes, low-impact cardio exercises such as swimming or using an elliptical machine are gentle on the joints and can be a great option.

Does cardio exercise only help with weight loss?

No, cardio exercise offers multiple benefits, including improved heart health, enhanced immune function, and better mental health, among others.

What should I eat before and after a cardio workout?

Eating a small meal or snack that includes carbohydrates and protein before your workout can provide energy, while consuming a balanced meal with protein and carbs after exercise helps with recovery.

Discover how they learned valuable wellness practices and found inspiration to continue their healthy journey together.

Technology plays a huge role in our life. We cannot imagine getting through each day without our many devices.  Media multitasking can be damaging to our brains. If we are using technology, it’s important to use just one device at a time. If you find this difficult then it maybe time for you to have a digital detox.

Digital detox refers to a period when a person voluntarily refrains from using digital devices such as smartphones, computers, and social media platforms. This form of detoxification has gained popularity as individuals have increased their time spent on digital devices. It is no secret that the social media excitement has become out of control and studies are now showing that social media use can lead to depression, low self-esteem, body image issues, anxiety, social isolation, and the list goes on. If you find it difficult to go on a total retreat from the digital world then it might help to start with a small set of goals first.  Being digital free for twenty-four hours is a good goal but for some people even a half-day will help them to de-stress.

Here are some simple tips to begin the process:

Turn off notifications during work hours

Convert your screen settings to black and white

Put away your phone during meals

Designate tech-free hours

Make your bedroom free from all gadgets and turn off Wi-Fi at bedtime

Limit yourself to one screen at a time.

Change your notifications, unsubscribe from email newsletters that clutter your inbox

If you are feeling fine about your technology habits, there is no need to guilt yourself into a social media cleanse. But if your affinity for Facebook, Instagram, Twitter, or Snapchat is causing you stress or getting in the way of your life, then taking a break might be helpful. You may try mindful activities such as Yoga, gardening, cooking or walking. These mindful activities seem so simple, but they allow our minds time to be creative, to ponder, to have eureka moments, and to feel comfortable in our own company.

Nutrition is the foundation of health

Food is the best way to enhance the senses and experience. The food made in personalised way or aiming at specific needs of the person on retreat not only satisfies the hunger but the Soul. The guest starts recognising the purpose and need of coming to the retreat and takes home added knowledge about food and effect of food as nutrition to the body and soul.

Wellness cuisine in Zulal is carefully and artistically crafted to cater to the likings and needs of all age groups. The cuisine is mostly gluten free and sugar free still the divine taste of the cuisines lets us experience that the food has its own taste and enhancements like sugar is only for excitement of the brain but not food for soul.

The ingredients are organically grown and locally procured to the maximum possibility. Special attention is given to use nutrient dense foods and fermented foods to improve digestive function. There are variety of teas, herbal infusions and smoothies which are crafted for nutrition, nourishment and wonderful taste at any time of the day.

The Wellness cuisine with nutrition value also has element of TAIM added to it to enhance healing properties .Zulal is the first resort persuing Traditional Arabic Islamic Medicine so while creating menius Quranic foods and healing herbs were taken into consideration and emphasis is given on healing based wellness.

For example:

In cold soups – Melon soup seasoned with cinnamon is served which is refreshing, hydrating fibre rich but with touch of healing powers of cinnamon

Pomegranate Gazpacho with Olive oil– the best combination to quench the thirst and hunger. Pomegranate is praised by The Prophet (may peace be upon him): Whoever eats pomegranate, Allah will light his heart for forty nights.

The Holy Quran mentions pomegranates as one of the paradise fruits.

In Islamic medicine as well, and the Imams have always stressed on its importance. In regards to this, “Eat sweet and sour pomegranates, since they empower man and refine blood”

Olive oil: This food is mentioned in Quran. Prophet Muhammad (PBUH) said: “Eat the olive oil and apply it (locally), since there is cure for seventy diseases in it, one of them is Leprosy”. Olives are said to be the food of Prophets. Olive oil is excellent treatment for skin and hair, delays old age, and treats inflammation of the stomach, not to mention its low calorie cooking benefits

Consumption of olives on a regular basis lowers the risk of developing rheumatoid arthritis, improves the condition of those with autoimmune diseases, and keeps one’s glucose metabolism in check. In Herbal infusions – Licorice tea is a great example of creating equilibrium amongst the humours by controlling the Phlegm and induce purification of blood

Emphasis is given on use of herbs like rosemary, basil, turmeric, ginger, lemongrass, star anise.

It is the black seed referred to by the Prophet (PBUH) (570–632), who once stated that “the black seed can heal every disease, except death.

Avicenna (980–1037 AD) refers to N. sativa in his Canon of Medicine, as the seed that stimulates the body’s energy and helps recovery from fatigue and dispiritedness.

These are only few examples of the involvement of TAIM elements in Zulal wellness cuisine We understand that as per the principles of medicine eating as per temperament and body type make the body assimilate food better. The wellness cuisine loaded with goodness of herbs and unique combinations makes Zulal standout proudly in the field of complete wellness.

Spreading food intelligence with appropriate portion sizes and good combination of ingredients comes from the Principle of moderation in Traditional Arabic Islamic Medicine.

For more information or reservations, please email Zulal Wellness Resort by Chiva-Som at reservations@zulal.com, call/WhatsApp +974 4477 6555 or visit https://www.chivasom.com/en/zulal/traditional-arabic-and-islamic-medicine/

CUISINE | TAIM | WELLNESS

The gut is the foundation of a healthy body and mind – what we eat can not only impact our long-term health, but can also affect our energy levels and mood. The gut-brain connection is heavily influenced by the gut microbiome – trillions of bacteria that create a unique ecosystem in the gut. Specific species of healthy bacteria produce serotonin, which is closely linked to our mood, and found to be linked to mental health conditions such as depression and anxiety. Known as the food-mood connection, studies show that certain nutrients may be able to help reduce stress and boost mood.

Nutrition And Wellbeing

The World Health Organisation (WHO) defines health as being “a state of complete physical, mental and social well-being.” To understand wellness, it is important to look at several key lifestyle factors – including nutrition, which has an important impact on our physical and mental health.

At Zulal Wellness Resort by Chiva-Som, we focus on nutritional therapy; an evidence-informed, whole-body approach to nutrition and lifestyle medicine. We look at using food, supplements and an anti-inflammatory diet tailored to the individual to reduce the risk of chronic health conditions and to treat the root causes of disease. A nutrient-packed diet can help reduce brain inflammation, and better regulate serotonin and dopamine levels.

Food Intolerance Testing – Benefits To Wellbeing

To create a personalised dietary plan, we recommend our guests begin with a food intolerance test to identify gut issues and key allergens.

Food allergy is an immune system reaction that occurs soon after eating a certain food, and can affect the digestive system and other organs in the body. Both acute reactions and chronic diseases can be caused or exacerbated by a food allergy. In contrast, a food intolerance can cause some of the signs and symptoms of an allergy but often to a less serious degree. A food intolerance means the digestive system has a difficult time digesting (breaking down) a food. This can lead to abdominal problems such as indigestion, bloating, constipation, diarrhoea and irritable bowel syndrome, as well as milder systems such as headaches, fatigue, mood changes, sleep disturbances, weight fluctuations and skin conditions.

Symptoms are often multifaceted and can appear within a few hours to even days after consumption of the food, which can make it difficult to identify. Our food intolerance test is an innovative diagnostic solution, where we measure the intolerance of the body to 57 different foods – 90% of the most common foods consumed around the world – by analysing just a few drops of blood. The test is suitable for adults, pregnant women, and children over the age of 5 years old.

Gut Healing Experience at Zulal Wellness Resort

The gut microbiome plays an important role in many areas of our health and well-being, with studies showing links between gut health and the immune system, mental health, cardiovascular diseases and gastrointestinal disorders. An imbalance of healthy and unhealthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders.

At Zulal Wellness Resort by Chiva-Som, we believe that the brain and the gut are intimately connected both physically and biochemically. This connection affects our digestion, mood and the way we think: stomach or intestinal distress is one of the most common symptoms of stress, anxiety and depression.

We have therefore implemented a Gut Healing program which consists of three steps: cleansing, healing and repair.

We start with gut cleansing to remove waste and toxins from the colon and body, allowing the digestive system tract to rest and restart. Cleansing the gut can help improve our overall health by boosting energy levels and mental health, enhancing the immune system, and managing weight.

The second step is to re-establish the connection between the gut and the brain, acting on the mind.

The gut is the foundation of a healthy body and mind – what we eat can not only impact our long-term health, but can also affect our energy levels and mood. The gut-brain connection is heavily influenced by the gut microbiome – trillions of bacteria that create a unique ecosystem in the gut. Specific species of healthy bacteria produce serotonin, which is closely linked to our mood, and found to be linked to mental health conditions such as depression and anxiety. Known as the food-mood connection, studies show that certain nutrients may be able to help reduce stress and boost mood.

To finish, we focus on gut repair by creating a personalised anti-inflammatory plan to take home, and provide tips on implementing a healthy lifestyle to restore and maintain gut health.

Your Gut Holds All The Emotions In Your Body; Come To Zulal Wellness Resort by Chiva-Som and Let Us Unlock These Emotions And Write Your Gut Healing Journey!

For more information or reservations, please email Zulal Wellness Resort by Chiva-Som at reservations@zulal.com, call/WhatsApp +974 4477 6555 or visit www.chivasom.com/en/zulal/.

How Fasting Is Good For Health?

There are plenty of benefits of Fasting, known to help with weight loss and reducing inflammation; it can reduce insulin levels and blood pressure, improve insulin sensitivity, and reduce the risk of diabetes; and it enhances memory and other brain functions.

How To Stay Energised And Healthy During Fasting?

Fasting correctly is as equally essential as fasting, fasting wrongly can lead to adverse effects that in directly impact with negatively. Depending on the type of fast, season and body type one should plan the meals during fasting to attain benefits and maximise the benefits of the fast and stay energetic.

How to exercise safely during fasting?

Exercise is an essential factor, and one should continue however it’s important to modulate or adjust as per eating intervals and energy levels.

Do’s and Don’ts During Fasting

Do:

Maintain regular sleeping time, keep yourself hydrated, eat well balanced nutritious meals, plan meals ahead, include greens and fruits that promote recovery of GIT lining, Include hypoallergic diet to cleanse internally.

Don’t:

Try to limit spicy and oily foods.

Avoid Over-exerting with strenuous exercises.

Practicing mindfulness and connecting will help achieve more benefits.

It’s also important to note that fasting isn’t for everyone. For example, those with a history of eating disorders or who are pregnant or breastfeeding.

Common Challenges Faced While Fasting

Dehydration – One of the most common challenges is dehydration during fasting hence should make sure adequate water in consumed during the eating periods and electrolyte rich foods & drinks should be incorporated.

Acidity or Heart Burn – avoid spicy foods.

Constipation – Include fibre rich diet.

Organic Cuisine

The resort’s five restaurants serve healthy, organic cuisine, using locally sourced ingredients whenever possible, to nourish the body and promote sustainable wellness. All food is gluten and dairy-free, so you don’t have to worry about allergies and intolerances.

Something For Everyone

Zulal Wellness Resort offers two distinct yet interconnecting experiences. Zulal Serenity is exclusively reserved for adult guests, with aesthetics and medical wellness services in addition to holistic therapies, while Zulal Discovery welcomes guests of all ages with a focus on family wellness and bonding through fun activities such as outdoor pursuits, arts, crafts, sports and games.

A Unique Blend of Ancient and Modern Wellness Wisdom

Zulal Wellness Resort is the first resort in the world to blend the ancient practices of Traditional Arabic & Islamic Medicine (TAIM) with modern therapies and health expertise. TAIM is a centuries-old holistic healing system that includes the use of medicinal herbs and therapies such as hijama cupping. Zulal’s revival of this knowledge, reinterpreted for the 21st century, is a pioneering approach to wellness.

World-Class Facilities

Zulal Wellness Resort features state-of-the-art facilities, including hydrotherapy pools, saunas, steam rooms, a Himalayan salt therapy room and even a snow cave to cool down in. The physiotherapy facilities include Neurac and Gyrotonic equipment – the only ones in the entire Middle East region!

Beat The Heat

Zulal’s coastal location on the northern tip of Qatar means that guests can enjoy temperatures three to four degrees cooler than in Doha, making it the perfect place escape to and cool down and relax in the summer months.

Comprehensive Wellness Programmes

The resort offers a range of wellness programmes, including detox, weight and stress management, tailored to meet your individual needs. Our 64 treatment rooms are sanctuaries within themselves, each dedicated to creating an overall sense of relaxation.

Dedicated Children’s Programme

Zulal Wellness Resort offers a dedicated children’s program, providing a fun and educational experience for young guests designed for families to jointly explore the joys of healthy living. Our dedicated family wellness advisor is also on hand to give the whole family a health consultation.

Sustainable Practices

The resort is committed to sustainability, implementing eco-friendly practices and using renewable resources wherever possible. And you can get involved too! Thanks to Zulal’s Mangrove Initiative, you can plant a mangrove and give something back to the environment.

Complete Care

At Zulal, you can find all you need in one place – spa treatments, physiotherapy, nutrition counselling, fitness, aesthetic beauty therapies, recreational activities, wellness talks and workshops – but also an on-site medical team that is always ready for emergencies and medical follow ups, giving you total peace of mind.

Edutainment

Throughout the resort you’ll find the perfect mix of education and entertainment for guests of all ages. Book lovers can choose between 1,500 books on loan from Qatar National Library, while outdoor aficionados can go on an island walk to learn about the local marine habitat and the Mangrove Initiative benefiting it.

Guests at Zulal Wellness Resort by Chiva-Som can discover the secrets to radiant skin through a complimentary state-of-the-art VISIA Facial Imaging session at the Huzan Aesthetics Centre.

 If you’re retreating to Zulal Wellness Resort, enhance your holistic wellness experience with a complimentary VISIA Facial Imaging session at the Huzan Aesthetics Centre.

Using 3-D imaging technology and precision colour photography, the VISIA Facial Imaging Scan is the latest in skin analysis technology and helps gain unparalleled insight into the skins current condition. Operated by an expert dermatologist, the 7th Generation VISIA® Skin Analysis System uses IntelliFlash®, cross-polarized and UV lighting to record surface and subsurface skin conditions with precision, while Canfield’s RBX® Technology separates the unique colour signatures of Red and Brown skin components for clear visualisation of various skin conditions.

An Advanced Aging Simulation and A.I. Wrinkle Algorithm enhances detection accuracy for a proactive approach to fine lines and wrinkles, while an injectables simulator assists in comprehensive personalised recommendations for tailored aesthetics treatments.

Using this data and detailed insight, the clinic’s experts will prescribe a bespoke programme of treatments to enjoy either enveloped within the stunning surroundings of Zulal Wellness Resort, or to schedule with their regular aesthetics technician upon returning home.

As part of the Middle East’s largest and most immersive wellness destination, choices at the Huzan Aesthetics Centre are extensive: from Bioplasma™ and Jetpeel® therapies for deep cleansing and rehydration to Thermage CPT®, Botox®, and Hyaluronic Fillers for safe and effective alternatives to surgical procedures. Eighteen advanced treatment options are delivered by industry-leading professionals for a truly holistic wellness experience in Qatar.

Contact Zulal Wellness Resort by Chiva-Som at reservations@zulal.com, call +974 4477 6500 or visit www.chivasom.com for more information or to book.

Chiva-Som has been honoured with one of the industry’s most sought-after accolades, having been voted ‘Best Destination Spa in the World’ in the Condé Nast Traveler Readers’ Choice Awards.  This news comes hot on the heels of last week’s win, when the resort was named winner of the ‘Fighting Fit’ category in the Tatler Spa Awards.  

Condé Nast Traveler yesterday announced the results of its 2022 Readers’ Choice Awards – the RCAs – with Chiva-Som recognised as the ‘Best Destination Spas in the World’, with a score of 99.57.  More than 240,000 Condé Nast Traveler readers submitted responses rating their travel experiences across the globe to provide a full snapshot of the top places they enjoyed this year and can’t wait to return to next. The RCAs are the longest-running and most prestigious recognition of excellence in the travel industry.  The 2022 Readers’ Choice Awards are published on Condé Nast Traveler’s website.

On Thursday 28 September, Chiva-Som was recognised in the coveted Tatler Spa Awards 2022, having been named the winner of the ‘Fighting Fit’ category. The awards celebrate the world’s very best spa and wellness retreats, boot camps, medical clinics, yoga retreats and detox and weight loss programmes, as profiled in the annual The Tatler Spa Guide 2022 in the November issue of the magazine.

On winning the Readers’ Choice Award, Chairman and CEO of Chiva-Som, Mr. Krip Rojanastien, said “We are extremely honoured to have again been recognised by Condé Nast Traveler readers. This award reflects the views of our valued guests, so it means a lot to us.   The awards reflect the journey we share with them, in developing the very best in sustainable lifestyle programmes to address the challenges of our changing times.”

Since its inception in 1995, Chiva-Som has built an enviable reputation as a world leader in inspiring optimal health and wellbeing. With its unique synergy of indigenous traditions and evidence-based wellness, Chiva-Som partners with guests on highly personalised journeys focused on complete lifestyle transformation.  Guests can choose from 15 retreat programmes – each built upon six pillars of wellness: Nutrition, Fitness, Spa, Physiotherapy, Holistic Health and Aesthetics – and are motivated and supported throughout their journey by a dedicated team of consultants and practitioners.

Chiva-Som’s fundamental approach to wellness extends to the wider community, with educational opportunities and global sustainability initiatives at the core of everything the brand engages in. A member of the United Nations Global Compact, Chiva-Som actively commits to achieving its Sustainable Development Goals by 2030, while continuing to spearhead Krailart Niwate, a mangrove preservation and environmental wellness project, and invest in the next generation of wellness practitioners at the Bangkok-based Chiva-Som Academy.

This year Chiva-Som extended its wellness offering with the opening of Zulal Wellness Resort by Chiva-Som in Qatar; the world’s first contemporary showcase of Traditional Arabic & Islamic Medicine (TAIM) and Chiva-Som’s first Family Wellness programme. Drawing on Chiva-Som’s more than two decades of expertise catering to an exacting global audience whilst retaining an inextricable connection with the local culture, Zulal Wellness Resort offers the highest international standards rooted in traditional Qatari culture.

For more information and assistance with travel plans to Chiva-Som, please contact the reservations team at reservations@chivasom.com or visit www.chivasom.com: alternatively, you may also contact your preferred travel agent. Thailand has recently relaxed its Covid-related travel policies, for more information, please visit the Tourism Authority of Thailand’s website.