Yoga & Lifestyle Medicine in Islamabad
- PALM lifestyle medicine
- Certified yoga expert
- Mindfulness-based stress reduction
Reviewed by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
📷 Yoga & lifestyle medicine – The Healing Wheel, E-11 IslamabadUpload a real photo as /assets/img/yoga-lifestyle-medicine.webpWhy not just a diet plan?
Food is one spoke of the wheel. Poor sleep raises hunger hormones, stress raises cortisol and blood sugar, and inactivity worsens insulin resistance. A diet that ignores these often stalls. Lifestyle medicine works on all of them together, which is the idea behind The Healing Wheel.
What's included
- Nutrition: a personalised plan (see services)
- Movement: a realistic walking and strength plan, plus gentle therapeutic yoga sequences
- Sleep: routines, timing and light habits, linked to SWIPE
- Stress: breathing (pranayama), mindfulness-based stress reduction techniques, journaling
- Habits: small, trackable changes reviewed at follow-ups
Conditions it suits
Type 2 diabetes, PCOS, hypertension, high cholesterol, fatty liver, weight management, IBS, stress-related eating and poor sleep.
Is yoga safe for me?
Therapeutic yoga is adapted to your fitness, joints and health conditions. Tell us about any back, knee or heart problems, pregnancy or recent surgery. Some poses will be modified or avoided.
📷 Gentle therapeutic yoga session guided by Sadaf SajidUpload a real photo as /assets/img/yoga-session.webpWhat a lifestyle medicine programme looks like
| Pillar | Example goal for week 1 | Example goal for week 8 |
|---|---|---|
| Nutrition | Add salad to lunch | Desi plate at every main meal |
| Movement | 10-minute walk after dinner | 150 min/week + 2 strength sessions |
| Sleep | Fixed wake-up time | 7–8 h, screens off 45 min before bed |
| Stress | 5 min box breathing daily | 15 min yoga or mindfulness daily |
| Connection | One family walk a week | Shared healthy cooking |
| Risky habits | Sugary drinks: halve | Sugary drinks: none |
Simple breathing exercise to start today
Box breathing (4-4-4-4): breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat for 3–5 minutes. It is useful before meals if you eat when stressed, and before sleep.
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppFrequently asked questions
What is lifestyle medicine?
Lifestyle medicine is an evidence-based approach that uses nutrition, activity, sleep, stress management, social connection and avoiding risky substances to prevent and manage chronic disease. It works alongside conventional medical care.
Does yoga help with weight loss or diabetes?
Yoga can support blood sugar control, stress and flexibility, and adds to weight-loss efforts when combined with diet. It works best as part of a wider plan, not alone.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Lifestyle medicine kya hai?
Is mein khurak, exercise, neend, stress aur achi aadaton ke zariye purani bimariyon ko control kiya jata hai, doctor ke ilaj ke saath.
Related services
SWIPE circadian nutrition
Sadaf's signature programme: eat in sync with your body clock for sugar, hormones and sleep.
Diabetes diet plan
Lower HbA1c and steadier sugars with a plan built around roti, rice and chai.
Gut health & IBS diet
Relief from bloating, IBS, acidity and constipation with a structured, desi low-FODMAP approach.
Sources
This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.