GlobalSpa
16-Jan-2026
Holistic lifestyle expert and author Luke Coutinho reflects on combating modern lifestyle challenges.
Widely recognised for championing a holistic, integrative view of health, Luke's work spans nutrition, lifestyle medicine, mindfulness, and emotional wellbeing. Yet what sets him apart is not just what he advocates, but how he communicates it, his empathy, restraint, and a deep respect for individuality.
Grounded and thoughtful, he is ever articulate, precise and attentive as he talks about combating pollution, debunking lifestyle mistakes, improving longevity and the role of mental and emotional wellbeing in quality life at The Wellness Club, Shangri-La Eros New Delhi.
Could you address the burning problem today — the rise of air pollution levels?
There are a lot of health risks as there is no food or exercise that can undo the damage of air pollution. Air pollution affects every cell in the human body. This can impact people when it comes to their lungs, their immune system, inflammation, their gut, their hormones, and it is even scarier when we understand the impact it has on newborn children and young children whose lungs are not yet completely developed. So it is extremely important that the people and the government come together to solve this problem.
What are some immediate and realistic steps to protect one’s health without waiting for large-scale reforms?
The most effective thing that you can do right now is limit exposure. I know that seems a little impractical and difficult, but it is the best that you can do. Do not work out in the mornings or go for a run or cycle outdoors. Wear your masks wherever you can. The second thing is about maintaining a diet that is rich in foods that can help you with your immune system. You need to have foods which are rich in zinc, omega, vitamin Cs, and vitamin E. Keep yourself hydrated and have good sleep.
A lot of people believe gym + clean eating equals health, but is that enough?
It is highly inaccurate. In fact, all the meta-analysis studies show us today that you can have the best food and you can be working out every day, but if you are sleep-deprived and chronically stressed, it really does not matter. It is important for us to understand that holistic wellness is way beyond just nutrition and exercise. It is nutrition, exercise, sleep, your emotional wellness, your external environment, your community, the quality of your friendships, and the quality of your relationships; all of these things put together are what real longevity and health are.
Where does mental health fit in the discussion of holistic living and wellness? Especially at times when factors like burnout, stress, and anxiety are at their peak for a lot of people.
That is the biggest issue today. People are taught to cope. Some people cope with alcohol, some cope with drugs, some with exercise and some with a lifestyle change. The important thing to understand is addressing the root cause of the mental health crisis.Today because of social media, people are more stressed and have a big breakdown of mental and emotional health. So, if you want to correct your mental health and emotional health, the first step is to get off social media for a minimum of seven days, and you realise how your health automatically improves without the requirement of medication. Mental health is a huge part of longevity and a huge part of it is our responsibility. As we know, we should not do drugs. Some people choose to do it, some do not. It is the same thing about social media. We know what it is doing to us. We have a choice to get better or to get disrupted by it.
How was your experience at the Wellness Club at Shangri-La Eros New Delhi?
Very impressive! It is one of the best gyms I have been to in India and one of the best holistic recovery centres. You can see that the person behind it is passionate about wellness. It is not just put together because it is a hotel, and a hotel needs a gym. It is holistic. This is a place I will stay at whenever I am in Delhi.
