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Dr. Suketu Shah

Homeopath, Ahmedabad

300 at clinic
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Dr. Suketu Shah Homeopath, Ahmedabad
300 at clinic
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I believe in health care that is based on a personal commitment to meet patient needs with compassion and care....more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.
More about Dr. Suketu Shah
Dr. Suketu Shah is a renowned Homeopath in Anandnagar, Ahmedabad. You can meet Dr. Suketu Shah personally at Shree mahaprabhuji homoeopathic clinic in Anandnagar, Ahmedabad. Book an appointment online with Dr. Suketu Shah on Lybrate.com.

Lybrate.com has a number of highly qualified Homeopaths in India. You will find Homeopaths with more than 34 years of experience on Lybrate.com. You can find Homeopaths online in Ahmedabad and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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I want to lighten my dark skin. My face legs arms etc are light in complexion but my stomach area, back are dark? Why is that? Any remedy to lighten the complexion. please suggest effective remedies. Not silly lemon, turmeric bullshit does not work actually.

Diploma in Diet and Nutrition
Dietitian/Nutritionist, Hyderabad
I want to lighten my dark skin. My face legs arms etc are light in complexion but my stomach area, back are dark? Why...
Colour of the skin is gifted by nature. Having inferiority complex about own skin tone is created by various advertisements. No medicine or cream can change skin colour. Its best to eat a good diet with lot of citrous fruits. Be confident and be happy. Have a good smile on the face. That is the best way to an attractive personality.
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What are the symptoms of jaundice? And should we do? If we will be suffering from jaundice?

MBBS
General Physician, Cuttack
Symptoms of Jaundice 1.Fever, Loss of appetite 2.yellow coloration of urine and conjunctiva(eye) 3.pale coloured stool, 4.pain abdomen in the liver area, 5.serum bilirubin level is raised Treatment 1.Take Bland diet, Avoid spicy,oily and fatty food. 2.Drink plenty of water, Fresh fruit Juice, coconut water 3.Take adequate rest at least for 2 week 4.Take one tablet of Silbex or Silyrin B capsule(silimaryn and B/C) daily 5. Monitor your LFT for serum Bilirubin 6..consult doctor if any problem. Prevention of Jaundice/Typhoid Jaundice due to fecal contamination of food and water. It can be prevented by 1.Avoiding contaminated food and water from out side sources like junk food etc 2 Use purified drinking water and have warm home made food, 3.Avoid fly contamination of food 4,Properlyl wash your hands before taking food 5. Wash vegetable, Fruit before consuming
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I am suffering from uric Acid problems. My doctor told me to lose weight. So I want diet chart for me. My doctor has told me to desist. For example 1. Avoid rich protein diet like mutton, egg, fish, mushrooms. 2. Avoid all green vegetables and all pulses and Rajma. 3. Avoid fat products like milk, butter, paneer. I am pure vegetarian. My weight is 86. Specially my body fat part is neck, face and head so I WANT DIET CHART FOR ME and give some exercise. I request you please give my Answer.

DHMS (Hons.)
Homeopath, Patna
I am suffering from uric Acid problems. My doctor told me to lose weight. So I want diet chart for me. My doctor has ...
Hello, liberate user, Go for a brisk walk in d morning / evening at least 10 000, steps 45 mnts to restore blood circulation to nourish d whole body.    •Tk, 3/4 litres  of water, free from conteminents to eliminate toxins and to regulate metabolism to burn fats cell & prevent constipation.    •Go for meditation to reduce your stress and to nourish cell& tissues to curb fats cells, improving haemoglobin level in blood.    •go for either, cycling, jogging, swimming, skipping, gardening, playing badminton, dancing,regularly.     •opt staircase, instead of a lift in your office.    •Tk, oats with green tea  or, 1 slice of whole grain bread with 1 cup of cooked vegetable soup + 1 fruit (pomegranate, pear) in d breakfast.   •Tk, salad, fruits,sprouts in ample qty in lunch, fruits (not juice) whenever you feel hungry.   •  Avoid, nicotine,coffee, alcohol,junk food, cookies, burger,pizza ,butter, ghee,sitting on computer late in d night. ● Homoeo medicines which are gentle rapid & safe in administration. @ Phyto berryQ -10 drops, thrice, with little lukewarm water before each meal   •Your feedback will highly b appreciated for further follow up, please. Tk, care..
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I have mucous discharge when I go to nature call and I feel like going again and again sometimes I also see plugs of mucous when I defecate and I also have little itching.

BHMS, PGD PPHC, BMCP, TRAINING IN USG
Homeopath, Kolkata
I have mucous discharge when I go to nature call and I feel like going again and again sometimes I also see plugs of ...
take safe water. wash vegetables several time before cooking. take aloes socrotina 30. 4pills thrice daily for 7 days and consult after that if needed. thanks.
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I am 30 year old male, I have 10% of white hair since 10 years. My beard hairs was completely black till 3 years back. Within just 3 year my beard hairs turns almost 50% white. This may be genetic problem as my father's hair turned white in 30 years. My work is also full of mental stress, I have unwanted hairs on body and now my body hairs also started turning grey rapidly. I rarely take outside food, I take fruit juices, vegetables on daily basis still no success, please help me

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I am 30 year old male, I have 10% of white hair since 10 years. My beard hairs was completely black till 3 years back...
Homoeopathic medicine LYCOPODIUM 30 ( Dr.Reckeweg) Drink 5 drops in 1 spoon freh water daily night HAIR AID DROPS( BAKSON) The above pack contains 2 type of drops HAIR AID INTERNAL -Drink 10 drop in 1 spoon fresh water twice daily HAIR AID EXTERNAL-Apply 40-45 drop after mixing in 1-2 spoon oil( Any oil mustard or coconut) on scalp nd Beard 30 minutes before bath twice weekly Report after 3 monthss
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I am suffering because of pimples and white hair problem can you please suggest me good medicine.

BHMS
Homeopath, Chennai
I am suffering because of pimples and white hair problem can you please suggest me good medicine.
Acne or pimples is a common skin condition frequently seen in young individuals during teenage and youth years. This occurs mainly due to the action of hormones on the oil glands in the skin. The draining ducts of the oil glands get blocked and hence they are not able to drain the oil secretion. The oil and cells inside the blocked gland form a perfect environment for the growth of Propionibacterium acnes (the organism responsible for acne). Thus, it results in the formation of pimples or acne. Acne usually occurs on the face, chest, back, shoulders and neck. It is one of the most common skin conditions. Although acne is not a serious threat to the health, yet it can lead to scarring and disfigurement of the face that can have a significant impact on the patient. Acne is a dynamic conditions triggered by multiple factors such as hormones, food, climate, irregular lifestyle and stress. The homeopathic medicines for acne or pimples are chosen on the basis of the underlying causes and factors which lead to or increases acne. There are about 20 most common medicines to choose from, for acne. Greying of hair before the age of 35 years is referred to as premature greying. It has seen an increase over the past several years, and the main reasons could be stress or anxiety, improper diet, overuse of shampoosand conditioners or, of course, it could be inyour genes. There have been cases of children as young as 8-10 years of age reporting greying of hair. The premature greying of hair can be successfully treated with Homeopathic medicines. The Homeopathic remedies for premature greying of hair are made of natural substances and are free from any side effects. The Homeopathic medicines act in the most gentle and natural way to halt the process of greying of hair. You can easily take an online consultation for further treatment guidance.
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I day by day suffer from hair loss problem, because of this I quit to use shampoos and conditioners, but it quitly fall also having white hairs like 40% of total. I use only 1time herbal mehandi in my hair.

BHMS
Homeopath, Delhi
I day by day suffer from hair loss problem, because of this I quit to use shampoos and conditioners, but it quitly fa...
Hello, there can be many reasons behind it like mental worries, nutritional deficiency, hereditary and anaemia. *Make a habit of 8-10 glasses of water daily. *Eat healthy and balanced food like pulses, green leafy vegetables, fresh fruits and nuts etc. *Eggs as it is loaded with essential nutrients such as proteins, vitamin b12, iron, zinc and omega 6 fatty acids in large amount. *Add more vitamin rich food to your diet. *Avoid stress and anger. *Cut down the use of hair spray, hair gel. *Take a sound sleep. Take homoeopathic medicines 1.Acid Phos 30 (4 drops in little water) every morning for a week 2.Weisbaden 200 (4 drops in little water) twice a day for 15 days and update Apply jobarandi hair oil.
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I am a diabetic since 5 years, taking alopathic medicines, my body is not responding to english medicines ,so want to stop , what about in Ayurveda is it is possible to cure my dieses completly?

Diploma in Diabetology, Pregnancy & Diabetes, Hypertension, Cardiovascular Prevention in Diabetes ,Thyroid
Sexologist, Sri Ganganagar
I am a diabetic since 5 years, taking alopathic medicines, my body is not responding to english medicines ,so want to...
No at all possible but you can control by 1. Brisk walking 30-60 min/day 2. Maximum salad minimum roti mixed chapati no fat on roti 3. Small frequent meal 4. Fruits leaving 5 (banana mango grapes chikoo leechi) no fruit juice and aurvedic medicine cap. Diacea 30 min before each meal.
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I have problem of left sided varicocele of testis and sperm count is zero. My doctors tell me that sperm count zero isn't depend on left sided varicocele. It depend on both testis sided varicocele. So doctor tell me about biopsy of testis not for surgery of testis. Please tell me surgery of left sided varicocele is beneficial for sperm generation in testis or not? please give me advise what I do? it is cure by medicine or not? by which medicine? surgery of left sided varicocele is give 100% result or not?

DGO, MBBS
Sexologist,
Left side varicocele is often a common condition and does not cause azoospermia. You should do serum fsh and testosterone test. Biopsy may be done but varicocele operation will not help. Meanwhile keep away from heat, chemical, smoking zones. Wear loose undergarments and keep your testes cooled by pressing them with wet towel for 5-10 minutes daily.
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I am 6 feet tall and weigh about 98 kilos. Sometimes when I go cycling or play football, all my muscles cramp up. Is this because of low water intake? What is the ideal weight for my height?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I am 6 feet tall and weigh about 98 kilos. Sometimes when I go cycling or play football, all my muscles cramp up. Is ...
According to your age nd height your weight should not be more than 80 Kg--------------------. Muscle cramps may be c aused by many conditions or activities, such as: ---------------------- 1. Exposure to cold temperatures, especially to cold water.--------------- 2. Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis. ----------------- 3. Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.---------------------------- 3. Not having enough potassium, calcium, and other minerals in your blood.------------ 4. Being dehydrated, which means that your body has lost too much fluid.------------ 5. Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids.------------------------ You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:--------- •Stretch and massage the muscle.------------- •Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help.--------------------- •Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack.------------------- •Always keep a Homoeopathic Pain killer medicine MAG PHOS 6X besides you and when ever you experience such leg cramps start chewing this medicine 4 tabs every 5 minutes till pains subside-------------------------- •If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.-------------- •Drink plenty of fluids. Will often help cramps.----------------------
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I study a lot around 10-12 hrs a day and my eyes got pain and becomes red like when somebody do not sleep 2-3 days or like alcoholic person. After sleeping 7-8 hrs the condition is same reddish. What is the problem and cure of it. Please tell.

DNB Ophtalmology, MBBS
Ophthalmologist, Bangalore
I study a lot around 10-12 hrs a day and my eyes got pain and becomes red like when somebody do not sleep 2-3 days or...
Take multiple breaks when you study. Use lubricating drops at least hourly when I study. Eat one carrot a day. Give hot water fomentation before retiring to bed.
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I am 25 years old male have problems in passing stool and n abdomen. What should i do?

BAMS
Ayurveda, Bangalore
I am 25 years old male have problems in passing stool and n abdomen. What should i do?
HI, Please follow these tips to get rid of constipation: 1. Drink 2-3 lts of water per day. 2. Consume lot of fibre in your diet like raw vegetables, fruits, whole grains, oats. Etc. 3. Eat one fully ripe big banana at bed time. 4. Drink one glass of hot milk with one spoon of ghee in it at bedtime. 5. Take your food at regular intervals. Avoid spicy and oil fried food. 6. Never curb the urge to pass stools. 7. Never put in lot of pressure to pass stools. 8. Take 1tsf of Isabgol powder with a glass of hot water at bedtime to get an easy evacuation. 9. Do sitz bath twice daily.
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Hello I want to gain weight. My weight with my height doesn't match. So how can I gain weight. Please suggest me. I eat both veg and Non veg.

Vaidya Visharad
Sexologist, Narnaul
Hello I want to gain weight. My weight with my height doesn't match. So how can I gain weight. Please suggest me. I e...
Eggs contain a good amount of fat, calories, and protein which are popular ingredients for weight gain. Consuming egg whites everyday can give you strong muscles and essential protein and energy. For better results, eat more of the egg white than the yolk, as the former increases your cholesterol level. Alternatively, you can also eat egg-white omelettes or scrambled egg whites daily in breakfast.
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Sir I am 20 year old boy ,I am having a severe headache due to that I am unable to sleep since two night sir please tell me the reason and home remedies to get rid of it.

BHMS
Homeopath, Chennai
Sir I am 20 year old boy ,I am having a severe headache due to that I am unable to sleep since two night sir please t...
Homeopathic philosophy does not favour the use of temporary painkillers or short cuts for the treatment of migraine or for that matter any disease. Homeopathy tries to go deep down into the cause of the problem and completely eradicate the tendency of a patient to have these migraine headaches now and then. That is why it takes some time for the medicines to show results. They do not have a short term or temporary effect like the allopathic painkillers. On the contrary, homeopathic medicines have long term effects and work to completely cure the migraine problem. After a couple of months of homeopathic treatment for migraine headaches, patients are pleasantly surprised to experience a completely pain free or headache free life. This is the beauty of Homeopathy.  
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How to Increase Your Height

BHMS, CGO
Homeopath, Pune
How to Increase Your Height

Those who are of average or short height often wish they were taller. Being tall can improve how a person feels about himself or herself. People with short height, particularly men, may be self-conscious about it and feel less confident.

A person's height is determined to a great extent by genetics, but it is not necessarily the only determinant. There is a hormone in the body known as human growth hormone (hgh) that regulates height. Hgh is produced by the pituitary gland and is highly essential for the growth of long bones and cartilage.

Several other factors play a key role in determining height, such as smoking during pregnancy, poor post-natal care, low birth weight and poor health during childhood.

Often people think that they stop growing when they enter adulthood. But a person can grow a few inches taller even after turning 18. This can be done by incorporating some healthy habits into your lifestyle.

Here are the top 11 ways to increase your height.

1) homeopathic medicine constitution wise, under the supervision of homeopath consultant with these tips.

2) Take ashwagandha-

Ashwagandha (scientific name: withania somnifera), also known as indian ginseng, helps increase height.

Ashwagandha contains various minerals that broaden the bone skeleton as well as its density. This in turn increases your height. You can easily find ashwagandha in an herbal store.

Mix two tablespoons of ashwagandha powder in a glass of warm cow's milk.
Add sugar or jaggery according to your taste and mix well.
Drink it every night before going to bed, at least for 45 days to increase your height.


Note: for this remedy to work, you must avoid fast food completely.

3) Drink milk

Milk is rich in calcium, an important mineral for bone growth. Calcium also acts as a height booster. Besides calcium, milk has vitamin a and protein that are essential for overall development of the body, including height.

To increase your height by a few inches, drink at least two to three glasses of milk daily. In addition, eating dairy foods like cheese, cottage cheese, yogurt and cream can have an effect on height.

4) Indulge in yoga

You can also do some yoga to increase your height naturally. Certain yoga exercises facilitate the release of growth-inducing hormones in the body. Yoga also helps release stress that causes tension in the back muscles, which in turn paves the way for maximum growth.

The best yoga pose to increase height is the surya namaskar, in which there are 12 different postures performed in a particular chronological order.

5) stretch your body

Stretching is another effective way to enhance height at any age. Try to stretch your body by standing on your toes for a few minutes daily, several times a day. Other stretching exercises that you can try at home include car stretch, super stretch, cobra stretch, bow down, twists and basic leg stretches. With regular stretching, you can add one or two inches to your height. Plus, it will help improve your posture.

6) engage in exercise and sports-

Exercise and sports stimulate the release of growth hormone that contributes to your height. To enjoy good height, you must exercise regularly and take part in sports activities.

One good exercise to increase height is skipping where you need to jump a lot. Do skipping for at least 30 minutes each day in an open area.

Holding on to a horizontal bar and hanging with your spine stretched out is another effective exercise to facilitate height gain. Stay in the position for 10 seconds and repeat at least six times daily.

Plus, play games like tennis and basketball that require you to jump a lot. This will help increase your height and also help in maintaining ideal body weight.

Also indulge in outdoor activities, like cycling and swimming, on a regular basis to enjoy good height and a toned body.

7) get proper sleep

When you rest, the body grows and regenerates tissues. In fact, the human growth hormone (hgh) responsible for increasing height is produced naturally in the body when you have a sound and deep sleep. During sound sleep, the brain is relaxed and releases more growth hormones. On the other hand, a tired brain shows low release of growth hormones. As a rule, during the growing stage, a person must have at least eight to 11 hours of proper sleep every night to enjoy maximum height.

8) eat a balanced diet-

It has been found that lack of proper nutrients is one of the leading causes behind people failing to reach their maximum height. To get proper nutrition, follow a balanced diet. Essential nutrients like zinc, manganese, vitamin c, protein, potassium, calcium, and phosphorus provide the required stimulus for increasing height.

A daily diet should contain fresh leafy greens and colored vegetables, fruits, nuts, seeds, whole grains, and low-fat dairy products, all in their proper proportions.

9) enjoy sunlight-

Sunlight is the best natural source of vitamin d, a key nutrient needed for overall growth, including maximum height. When your body does not get enough vitamin d, you can have weak bones as well as less height. To make sure your body gets the required amount of this vitamin, spend 20 to 30 minutes daily in the sunlight.

Go out in the sun during early morning or evening hours to give your body vitamin d with minimal exposure to harmful ultraviolet rays.

Along with sunlight, you can get vitamin d from milk, cheese, eggs, oily fish, and fortified foods.

10) practice good posture-

A good posture plays a key role in the development of your height. A good posture is one where the head and neck are aligned without any sign of bending or slouching.

This type of posture straightens out your spine, relaxes your muscles and helps improve your height. On the other hand, a bad posture makes your spinal cord bend, which in turn suppresses your normal height.

So, make sure to sit straight on a chair and keep your shoulders straight and chin high. When you stand or walk, keep your body straight and tight.

11) drink plenty of water

Try to drink ample amounts of water throughout the day. Water flushes out harmful toxins from your body and improves digestion. Plus, it will improve your metabolism rate, which will have a direct impact on your height.

For overall health, drink at least eight glasses of water every day. Along with drinking water, eat water-based fruits and vegetables like cucumbers and watermelon.

Additional tips:
Try to maintain ideal body weight as obesity can have an adverse effect on your height.
Stop smoking as it acts like a growth inhibitor.
Avoid drinking as it suppresses your growth level.
Avoid eating fast foods.

49 people found this helpful

She is having diabetes. She is taking insulin injections. Is it neccesary that she has to continue the injections for her entire life?

Diploma in Nutrition
Dietitian/Nutritionist, Secunderabad
She is having diabetes. She is taking insulin injections. Is it neccesary that she has to continue the injections for...
Hello, not necessary, provided diabetes in control. I think your doctor suggested for insulin to balance the sugar levels in body. Don't worry she will be good, please manage a good healthy diet. Like more protein from soya, wheat, and other plant sources. And add fiber and omega-3 food supplements.
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I have hairfall problem. From last 5 to 6 months. However it is in initial stage.

BHMS
Homeopath,
I have hairfall problem. From last 5 to 6 months. However it is in initial stage.
Hair growth occurs in cycles. Each cycle consists of a long growing phase (anagen), a short transitional phase (catagen) and a short resting phase (telogen). At the end of the resting phase, the hair falls out (exogen) and a new hair starts growing in the follicle beginning the cycle again. Normally, about 40 hairs reach the end of their resting phase each day and fall out. When more than 100 hairs fall out per day, clinical hair loss may occur. Hair loss have many causes such as:- 1) Shrinkage of the hair follicles due to the influence of androgenic hormones. 2) Under-nutrition of the hair due to fungal infection on the scalp. 3) Effects of Radio therapy or Chemotherapy. 4) Nutritional deficiencies. 5) Autoimmune diseases. Modes of treatment for hairfall/alopecia includes surgical modes, oral medicine & local external application. The minimum duration of the course of oral medicines & external application is 6 months. You can start the following medications:- 1) Take 5 drops of Homeopathic SULPHUR 200, once in a week. 2) Take 5 drops of Homoeopathic SELENIUM 200 every morning before brushing your teeth. 3) Take 4 tablets from Biochemic NATRUM MUR 6X TABLETS, thrice daily. Just chew the tablets as those tablets are sweet in taste. 4) Take Homoeopathic Mother Tincture ACID PHOS Q, 30 drops, twice daily, after meals, in a cup of water. Kindly note that this medication may not be sufficient enough to take care of your problem. These medicines are based on the symptoms of your diseased condition & these medicines need to be complemented by further deep-acting remedies in order to permanently eliminate the underlying cause of the disease. So I would suggest you to consult me privately via Lybrate as it is very necessary to diagnose the proper underlying cause of your problem if you are wishing for a permanent relief from your problems. A permanent annihilation of the underlying cause of the disease will not only provide you relief from your troubles but it will also cease any chance of further relapse of that particular disease condition.
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Hi kindly give advice to remove my abdominal fat send me an exercise that can remove my abdominal fat.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
Hi kindly give advice to remove my abdominal fat send me an exercise that can remove my abdominal fat.
1. Don’t Eat Sugar and Avoid Sugar-Sweetened Beverages 2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat 3. Cut Carbs From Your Diet 4. Eat Foods Rich in Fiber Especially Viscous Fiber 5. Aerobic Exercise is Very Effective at Reducing Belly Fat 6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating 7. U need to take balanced diet.
1 person found this helpful

Have pain in knee from 1 year what my Nani can do send some home remedies please.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Bijapur
Have pain in knee from 1 year what my Nani can do send some home remedies please.
Avoid long walk, sitting cross position, lifting heavy weight. Do knee joint strengthening exercises. Avoid vata Kara ahara vihara. Wear knee cap, hot water fomentation, oil massage reduce the knee pain.
1 person found this helpful
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I have back pain from 1 year and when I take medicines it is good bt after that it starts, I have done xray bt doctor told it is normal.

BPTh/BPT, MPTh/MPT
Physiotherapist, Noida
I have back pain from 1 year and when I take medicines it is good bt after that it starts, I have done xray bt doctor...
. Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana – Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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