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Physical activity

Tripti Verma

1 year ago

Hlo sir I'm 23 year old actually I faced problem of body weakness . Doctors says that I have problem of hight BP . What type of diet I follow so I can easily overcome my health issues.

Fibre Intake Nutrition Lifestyle Physical activity
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Happy Tummy Expert

1 year ago

Dear Tripti Verma, Thank you for the questionWeakness, fatigue or lethargy can be due to insufficien

Dear Tripti Verma, Thank you for the question

Weakness, fatigue or lethargy can be due to insufficient or inadequate dietary intake, dehydration, nutritional deficiency or can be a symptom of any underlying health condition which requires medical attention.

Elevated blood pressure or Hypertension is one of the most common health problem, and a potential risk factor for cardiovascular disease. Hypertension treatment is usually based on regular medication along with lifestyle changes, especially diet modification which has been proven to be effective in managing high blood pressure

For adults, Normal blood pressure is defined as 120/80 mmHg.

When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.

Some of the symptoms associated include headache, dizziness, impaired vision, filing memory, shortness of breath, unexplained tiredness etc.

Elevated blood pressure arises from a combination of environmental, genetic, lifestyle and dietary factors. For further diagnosis and assistance kindly contact your specialized health care professional.

Adopting an overall dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet is recommended

The DASH dietary pattern emphasizes on a diet rich in fruits, vegetables, low-fat dairy products, inclusion of lean meat such as chicken or fish etc., reduced saturated and total fat and reduced sodium intake.

Here are few guidelines that can be considered

-  Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

-Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.

-Consume minimum 5 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 as well as dietary fiber helps reduces cholesterol and potentially reduces the risk of heart disease.

-  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. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

- Try to limit  sodium intake in your daily diet. Some of the high sodium foods include salt preserved foods like pickles, sauces, canned foods, salted butter, dry fish, papads, etc.

- 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.

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

- 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.

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

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

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You need to be above 18 years to add a question or a comment.

Vatsala Verma

1 year ago

My hairs are constantly falling down and my skin is dull due to stress no matter how regular I am with my skin care routine .

Digestive issues Physical activity
0

Happy Tummy Expert

1 year ago

Dear Vatsala Verma, Thank you for the questionThere are various factors that cause excess hair fall

Dear Vatsala Verma, Thank you for the question

There are various factors that cause excess hair fall including genetics, hormonal imbalance, hypothyroidism, stress, infection. Hair loss can also be caused by diet-related factors such as nutrient deficiencies or malnutrition of one or more macro and micronutrient.

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

For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips for Hair & Skin health.

  • Inadequate intake of protein 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.
  • Low intake of iron may also cause 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 working towards follicle proliferation. Some of the most common sources of omega 3 & 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin 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.

Adolescence or teen age is acritical 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.

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.

Reference ideal body weight and height for 18-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

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.

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

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You need to be above 18 years to add a question or a comment.

Vani Vishwanath

1 year ago

Hi, i am 5.3ft and weighs 63kgsl and suffering from accute bronchitis. Doc suggested to reduce my weight for 8-10 kgs.
Kindly advise the diet plan which cits carbohydrates. I'm non vegetarian so u can include eggs, chicken n fish if required

Lifestyle Physical activity Others
0

Happy Tummy Expert

1 year ago

Dear Vani Vishwanath, Thank you for the questionAcute bronchitis is an inflammation of the large air

Dear Vani Vishwanath, Thank you for the question

Acute bronchitis is an inflammation of the large airways of the lung. It is caused by infection of the large airways commonly due to viruses and is usually self-limiting. Bacterial infection is uncommon. It can sometimes be caused by allergens, irritants, and bacteria. Irritants include smoke inhalation, polluted air inhalation, dust, among others.

We request you to kindly contact your healthcare professional / pulmonologist for further assistance and management.

Here are a few dietary guidelines that can be considered to manage Acute bronchitis

  • Foods rich in antioxidant like vitaminsE, C, carotene, ubiquinone, flavonoids, and selenium help reduce airway inflammation. Fruits and vegetables are a good source of antioxidants.
  • Try to maintain an ideal body weight.
  • Choose complex carbohydrates, such as whole-grain wheat, broken wheat, millets, unpolished rice etc, fresh fruits and vegetables.
  • Consume good source of protein at least twice a day to help maintain strong respiratory muscles. Some of the sources include milk, eggs, paneer, meat, fish, poultry, dhals, nuts and dried beans or peas.
  • Natural fresh fruits & vegetables plays a protective role against declining lung function. Consume a minimum 5 servings of vegetables and 1 serving of fruit as they are sources of essential minerals & Vitamins and good source of fiber and will help contribute in meeting your daily requirement.
  • Limit the intake of saturated fats and Choose MUFA & PUFA (mono- and poly-unsaturated fats), such as rice bran oil, peanut oil, safflower oil, coconut oil, canola, and corn oils.
  • Practice an overall healthier lifestyle, including regular physical activity, consuming more whole foods, lean meat etc.

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

According to your mentioned Height your Ideal body weight is 60kg

  • 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

According to your mentioned Height & weight your BMI is 24.6kg/m2 which is under the Normal BMI range as per WHO classification.

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.

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Vani Vishwanath

1 year ago

Thank you so much for your kind advice.

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Bhoomi sharma

1 year ago

I want i diet plan which is not so complicated easy and normal diet plan for weight loss pure vegetarian i have tried many things but nothing works i am having touble with my weight and my tummy is not in shape

Fibre Intake Nutrition Food Lifestyle Physical activity
0

Happy Tummy Expert

1 year ago

Dear Bhoomi sharma, Thank you for the questionTo achieve and sustain ideal body weight, it is very i

Dear Bhoomi sharma, Thank you for the question

To achieve and sustain ideal body weight, it is very important to practice dietary modification. You can begin with small gradual changes towards portion guidance, limiting high fat foods etc.

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.

Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Beast

1 year ago

I do gymming for strength and muscle gain but the problem is i am gaining fats and weights too and i don't have a proper diet too. So can you give me a diet plan for cutting

Fibre Intake Nutrition Physical activity
0

Happy Tummy Expert

1 year ago

Dear Beast, Thank you for the questionApart from sedentary lifestyle, unintended weight gain can hap

Dear Beast, Thank you for the question

Apart from sedentary lifestyle, unintended weight gain can happen due to, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health care professional for further diagnosis and assistance.

Adolescence or teen age is acritical 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 male can be considered as 50.7-62.3 kg with 163.1-176.9 cm height.

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, multigrain, 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.

Here are few guidelines that can be considered for nutrition management during workouts

Pre-workout –the role of nutrition is fueling

  • Carbohydrates are the preferential fuel for general exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
  • Low fat and moderate protein should be consumed to reduce gastric disturbances
  • Good Pre-workout food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
  • Always start your workouts well hydrated.

During Workout- The role of nutrition is performance

  • For shorter period of exercise carbohydrate intake is not necessary
  • For longer periods consuming carbohydrate rich snacks like energy bars, sports drinks can prevent fatigue and delay hunger.
  • During exercise water should be consumed every 15-20minutes to avoid early fatigue.

Post- workout – the role of nutrition is recovery

  • Consuming protein is necessary to help gain recovery and prevent muscle loss
  • Carbohydrates should be recovered to restore glycogen
  • Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean meat etc
  • Rehydration with water or electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body

It is very important to be well hydrated when beginning your workout.

Do contact your fitness expert do discuss your protein needs as per your exercise routine. It is recommended to practice regular workouts and exercise under professional guidance.

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 and fitness expert. 

Hope we have answered your query.

Wishing you a great day ahead.

Read More
0 Reply
You need to be above 18 years to add a question or a comment.
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