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Happy Tummy Expert

5 months ago

Dear Renuka, Thank you for the question

Nephrolithiasis, or kidney stone, is the presence of renal calculi caused by a disruption in the balance between solubility and precipitation of salts in the urinary tract and in the kidneys. There are various types of kidney stones such as calcium stones, uric acid stones, cystine stones, etc.

Here are few tips to manage Renal Calculi

• Drink adequate amount of fluids as it reduces the concentration of calcium or oxalate in the urine.
• Limit the intake of high protein foods such as red meat & Organ meat as excessive protein in the diet can increase both the calcium and oxalate in the urine.
• Limit the consumption of high oxalate foods such as Horse gram, Amaranth leaves, Curry leaves, Drumstick leaves, Neem leaves, Spinach, Tamarind leaves, Almonds, Cashew nuts, Gingelly seeds, Amla, Wood apple, Tea, Cocoa, Colas etc .
• Dietary sodium restriction alone decreases urinary calcium excretion
• High vitamin C intake can be a risk for stone formation by increasing endogenous oxalate. Vitamin C rich foods are acceptable but vitamin C supplements are not recommended since it can increase oxalate in the body.
• B-complex vitamins and magnesium, may help prevent formation of kidney stone. Some of the sources include Lean meat- chicken, fish, prawns. Crabs, Eggs, Milk & milk products, Fortified cereals, Vegetables – Mushroom, beetroot, potato.

Migraine is one of the primary headache disorders and is characterized by recurring attacks. Attacks typically include a headache, which is of moderate or severe intensity, one-sided, pulsating in quality, aggravated by routine physical activity, with duration of hours to 2-3 days The most common characteristic associated feature is nausea Management and treatment of headache requires lifestyle management and medications. It is recommended to consult a specialized health care professional for further diagnosis and assistance. 

Here are some tips to help manage Migraine:

• Consume a well-balanced diet at regular intervals

• Do not skip your meals

 • Drink adequate amount of water to maintain hydration

• Engage in regular physical activity and try to manage your stress levels.

• Make a note or keep track of the triggers that lead to migraine to help identify and adapt trigger-avoiding lifestyle changes.

 • Try to follow a consistent sleep schedule of good quality sleep.

You can also begin by consuming a balanced diet 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.

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 2^nd 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 for Asians

18.5 to 23 – Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is 46g/d for women.

Here are few guidelines for healthy balanced diet 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.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• 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.
• 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.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

Regular physical activity or exercise is necessary and beneficial for overall health as it not only helps in burning calories but also helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. For specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

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

Kindly review the height and weight you have mentioned in case there has been an error.

Hope we have answered your query.

Wishing you a great day ahead

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