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Hi Eishika,

Thank you for the question.

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention.

Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc.  For further diagnosis and assistance kindly contact your specialized health care professional.

The Recommended Daily Allowance (RDA) of fiber for  female is 25g per and male is 30g/day

Here are a few tips to help manage constipation

-        Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, multigrain, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.

-        An intake of at least 2 litres of water per day.

-        A glass of hot water , preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.

A few guidelines for general digestive health to be considered:

-        Do not skip your meals, have small frequent meals at regular intervals.

-        Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.

-        Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

-        Avoid large, heavy meals, and practice portion guidance.

-        Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

-        Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.

-        Avoid lying down immediately after your meal consumption

-        Drink at least 8-10 glasses of water per day

-        Have a gap of minimum 2-3 hours between bedtime and your last meal

-        Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.

-        Try to follow a good sleep regimen in terms of both quantity and quality. 

Frequent urination can be caused due to excess intake of water or other fluids, infections such as UTI and/or underlying metabolic condition, for further diagnosis and management we request you to kindly consult a socialized health care professional such as a urologist.

Hope we have answered your query.

Wishing you a great day ahead.

Hi Aeshika Rajpal,

Thank you for the question.

Adolescence or teen age is a critical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

Reference ideal body weight for 17-year-old female can be considered as 52.8kg with 160.2 cm height.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss.

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

General Dietary Guidelines for weight loss that can be considered:

- Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

- Do not skip your meals. Have small quantity of meals at regular intervals.

- Choose healthy snacking options in between your meals.

- Monitor your portion size.

- Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

-  Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

- Carbonated and alcoholic beverages to be limited or preferably avoided.

- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, and steaming is preferable over deep frying with excess fat/ oil.

- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

- Have your last meal at least 2-3 hours before Bedtime.

- Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 60 minutes of physical activity of moderate intensity such as walking, everyday. 

For further assistance, you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

Dear Priya Patole,

Thank you for your question.

Digestive quotient is a qualitative test which gives an indicator score out of 100 for overall digestive health. Recommendations of improvement are given at the end of the test basis Individual inputs and answers.

The daily recommended amount of dietary fibre is 30g for men and 25g for women

Here are a few guidelines for general digestive health.

- Do not skip your meals, have small frequent meals at regular intervals.

- Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.

- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

- Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

- Limit intake of fiber and dairy in case of loose stools/diarrhoea

- Avoid large, heavy meals, and practice portion guidance.

- Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

- Try to limit the foods like caffeine, spices, raw onions etc.

- Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.

- Avoid lying down immediately after your meal consumption

- Drink at least 8-10 glasses of water per day

- Have a gap of minimum 2-3 hours between bedtime and your last meal

- When purchasing packaged foods, read labels to look for words such as ‘contains fibre’, ‘high fiber’ etc.

- Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.

- Try to follow a good sleep regimen in terms of both quantity and quality.   

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss.

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

- Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

- Do not skip your meals. Have small quantity of meals at regular intervals.

- Choose healthy snacking options in between your meals.

- Monitor your portion size.

-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

-  Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

 - Carbonated and alcoholic beverages to be limited or preferably avoided.

- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

- Have your last meal at least 2-3 hours before Bed time.

- Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment. 

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

Dear Rutuja,

Thank you for your question.

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.

Reference ideal body weight and height for 17-year-old female can be considered as 52.8kg and 160.2cm height.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts

• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

•  Begin your day with a well-balanced breakfast as it is an important meal of the day.

• Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.

• An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

• Food should be colourful and attractive.

• Avoid empty calories from foods such as carbonated beverages.

• Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc

• Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.

• Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.

•  Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

• Limit intake of deep-fried foods.

• Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.

• Have your last meal at least 2-3 hours before Bed time.

• It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.

• Try to follow a good sleep regimen in terms of both quantity and quality.

There are various factors that contribute to Skin and hair health which include daily diet, genetics, hormones, inflammation due to food or drug sensitivity, stress and environmental influences.

Here are a few tips for healthy hair

• Protein deficiency can result in hair changes that include hair thinning and hair loss. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

• Iron deficiency (ID) is the most common nutritional deficiency and is a well-known cause of hair loss, The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.

• Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage. It also helps promote hair follicle recovery Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc. Animal products such as- meat, seafoods (fish, prawns, crab, chicken, eggs, milk and milk products.

• Omega -3 & omega-6 fatty acid may help promote hair growth by enhancing follicle proliferation Some of the most common sources of omega 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin seeds, etc

Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for skin health

• Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.

• Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.

• Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.

• Drink adequate amount of water to maintain hydration.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead!

Dear Divya, 

Thank you for your question.

Being Mindful while eating is necessary to have control over food cravings, hunger and following healthy food habits.  Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

Digestive quotient is a qualitative test which gives an indicator score out of 100 for overall digestive health. Recommendations of improvement are given at the end of the test basis Individual inputs and answers.

The daily recommended amount of dietary fibre is 30g for men and 25g for women

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.

• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.

• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Limit intake of fiber and dairy in case of loose stools/diarrhoea

• Avoid large, heavy meals, and practice portion guidance.

• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Try to limit the foods like caffeine, spices, raw onions etc.

• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.

• Avoid lying down immediately after your meal consumption

• Drink at least 8-10 glasses of water per day

• Have a gap of minimum 2-3 hours between bedtime and your last meal

• When purchasing packaged foods, read labels to look for words such as ‘contains fibre’, ‘high fiber’ etc.

• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.

• Try to follow a good sleep regimen in terms of both quantity and quality.Hope we have answered your query.

Wishing you a great day ahead!