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Happy Tummy Expert

1 year ago

Dear B.Indu, Thank you for the question 

The ideal or general menstrual cycle is of 28 to 35 days, but it's common to have a slightly shorter or longer cycle than this (from 21 to 40 days).

Some of the common reasons for a irregular period apart from hormonal imbalance include,  stress, sudden weight loss, being overweight, doing excess or intensive exercise, taking contraceptive pill, menopause, polycystic ovary syndrome (PCOS) or due to an underlying health condition which may requires medical attention. We recommend you to kindly contact your specialized health care professional such as gynaecologist, for further diagnosis and assistance.

Hormones play a vital role in the health of human females improper diet, sedentary lifestyle, stress and use of certain medication and drugs can cause hormonal imbalance.

Signs and symptoms of hormonal imbalance include changes in menstruation, acne, oily skin, fever, fatigue, excessive hair growth, dizziness, anxiety, allergy, low sexual desire, weight gain, headache, water retention, endometriosis, urinary tract infections (UTI’s) and premenstrual syndrome (PMS).

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

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 for 15-year-old female can be considered as 43.6-55.2 kg with 152.5-165.1cm 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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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