Health today is equated with rigorous routines, restrictive diets, aesthetics to post on the gram but steadily, there is a growing shift towards wellness that feels more realistic. Instead of striving for sculpted physiques led by diet and exercise that's trending online, the focus is slowly turning toward consistency, balance and small practices that support long-term vitality. The fact of the matter is, wellness should be relatable. Whether it is prioritising hydration or making movement a priority, these practices are about building a foundation for lifelong health rather than short-term results. In an exclusive interview with HELLO! India's Associate Editor Dayle Pereira-Alemao, holistic health educator Barbara O’Neill shares insights on everyday wellness, longevity and the habits that truly make a difference.
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HELLO! India: After four decades in holistic health, what is the most common mistake you see people making when it comes to their everyday well-being?
Barbara O’Neill: The common mistake I see people often make is not being consistent and not giving enough time. We are so used to quick fixes today. But unfortunately there are no quick fixes. Be faithful to your body, be consistent and give it time.
HELLO! India: In your experience, which everyday lifestyle choice has the biggest impact on overall health but is most often overlooked?
Barbara O’Neill: There are a few, but it would probably be hydration! A lot of people think they’re getting hydrated with tea or coffee or with soda or with juice, but water only is the hydrator. From our neck down we are 75% water and neck up we are 85% water, but unfortunately the brain is often the first to feel it. So keep hydrated at least 8 glasses of water a day.
HELLO! India: What does a nourishing day of eating realistically look like for someone with a busy modern lifestyle?
Barbara O’Neill: We have to go back to the age-old habit of “Breakfast like a king, lunch like a queen and tea or dinner like a pauper.” When one follows this routine, you are not hungry by the end of the day and can eat light. The food one eats should be high in fibre, lots of plant foods and great proteins. When I am in India, I love the dals and the beautiful nuts, especially cashews—they are the best fats and proteins. Another best fat is coconut in all forms, and olive oil. Our brain, our skin, our eyes; every single cell in our body needs high fibre, great proteins and good fats.
HELLO! India: What kind of physical activity do you believe supports longevity best, especially as we age?
Barbara O’Neill: The best activity (one all the experts also agree on and you don’t see too much) is HIIT training. High Intensity Interval Training, as the name implies, these trainings or exercises are in intervals of high intensity and intervals of recovery. Just imagine we run up the hill and walk down from it and so on. When I am travelling, I do push ups, squats, stretches in my hotel room. I get into high intensity and then relax because my day’s performance is dependent on this and to enjoy my later years, I have to keep my body moving.
HELLO! India: How can people shift their mindset from exercising for aesthetics to moving for health and vitality?
Barbara O’Neill: We always keep appointments. So my suggestion is to make an appointment with exercise! Set an alarm bell in your brain. Form a habit. Habit can be man’s best friend or worst enemy, so make it your best friend. It takes 21 days to form a habit. Make an appointment for 21 days with exercise. And it won’t be long before you begin to feel the benefits—your mind is clear and your body starts to take tone. You won’t be disappointed for sure.
HELLO! India: What advice would you give to someone just beginning their wellness journey and unsure where to start?
Barbara O’Neill: Unsure where to start? Then start today. In fact, the way tomorrow runs, whether tomorrow will be a success or a failure, it depends on today. Today make steps for tomorrow. Today make it a point to start drinking warm water. Have it by you. I always have it by my bed when I go to sleep. When you have breakfast like a king, lunch like a queen and dinner like a pauper, you’ll be able to get up early tomorrow morning, you’ll be able to do your exercise and drink more water today. Start implementing more plants, more fruits and vegetables in your diet today. You will be able to see the benefits. Start small, and once you are able to conquer one thing, you’ll be able to conquer the next.
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