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Dr. Akshata Hallikeri

Acupuncturist, Bangalore

200 at clinic
Dr. Akshata Hallikeri Acupuncturist, Bangalore
200 at clinic
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Personal Statement

Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Dr. Akshata Hallikeri
Dr. Akshata Hallikeri is a trusted Acupuncturist in Bellary Road, Bangalore. You can visit her at Akshoos Clinic in Bellary Road, Bangalore. Book an appointment online with Dr. Akshata Hallikeri on Lybrate.com.

Lybrate.com has a number of highly qualified Acupuncturists in India. You will find Acupuncturists with more than 33 years of experience on Lybrate.com. You can find Acupuncturists online in Bangalore 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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Akshoos Clinic, #RMP-A-102, BNYS, Oscar Orchards ByatarayanapuraBangalore Get Directions
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I am an under weighted guy & want to gain some more weight. Will supplement such as Endura Mass will help?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
I am an under weighted guy & want to gain some more weight. Will supplement such as Endura Mass will help?
I suggest you easy method of weight gain just follow it for year you will gain weigh defiantly 1. Start exercise regularly for 3 month and then after 3 month leave it for 3 month at the time of exercise your diet will increase but same diet continue after 3 month when you stop exercise so thats why your weight will increase automatically now we discus about diet 2. Take dates with milk in the morning breakfast 3. Triphala kadha 4 tsp beore lunch and dinner 4. Amala juice 4 tsp + 2tsp sugar + 2tsp honey in the morning empty stomach this take for 1.5 month only your weight gain will take definitely note=avoid over eating.
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I have lost weight in last few months since away from my home, like 10 kgs I look too lean and experience weakness although having 8 hrs sleep.

MBBS
General Physician, Mumbai
I have lost weight in last few months since away from my home, like 10 kgs I look too lean and experience weakness al...
For increasing your weight Few diet tips - Not to eat fried food items and Can eat All green vegetables, moong, chana,Dal, rice etc And to apply ghee over chappati and don't apply oil over chappati And to drink milk mixed with turmeric powder twice a day And If possible eat eggs on alternate days And If possible in breakfast eat atleast one bajra ka rotla And Eat seasonal fruit.
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How to get increase in height. How get increase in weight. How will be prepare a body.

MSc
Dietitian/Nutritionist, Chandigarh
How to get increase in height. How get increase in weight. How will be prepare a body.
Hi omkar to gain weight you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.
1 person found this helpful
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'Fast Food Facts'

MBBS, MD - Obstetrtics & Gynaecology
Gynaecologist, Delhi
'Fast Food Facts'

Fast Food Facts

What is fast food and why is it so popular?
Fast food, junk food, processed food, ready-meals - Whatever label you give it, it all comes down to the same thing - food that's been through the factory and had much of its goodness removed. Fast food is quick, convenient and usually inexpensive and hence children, teenagers and busy youngsters are easy target. However, it is little known that fast food is inexpensive because it is usually made with cheaper ingredients such as high saturated fat meat, refined grains with added sugar and fats, etc
Is fast food bad?
There is no such thing as a 'bad' food. All foods can fit into a healthy meal plan. It's true that fast food is usually high in fat, calories, cholesterol and sodium, but eating fast food every once in a while is not going to cause problems. If we eat too much fast food over a long period of time, though, it can lead to health problems like high blood pressure, heart disease and obesity.

If you are having fast food more than once a week, try to make healthier choices. Here are some tips:
- Choose foods that are boiled over fried, such as a grilled chicken sandwich instead of fried chicken or chicken nuggets
- Choose soups that are not cream based. If the name of the soup includes the word cream, such as 'Creamy Tomato Soup', avoid ordering it
- Have low-fat salad dressings instead of the full-fat kind
- Have a salad or soup instead of fries
- Use yoghurt, mustard or ketchup instead of mayonnaise
- Order smaller portions - the smaller the portion size, the lesser the calories
- When ordering a burger or sandwich, select leaner meats like grilled chicken instead of fried items such as burgers or steak and avoid adding cheese
- Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit drinks, milkshakes or whole milk
- When ordering pizza, add veggies instead of meat, and get thin crust instead of deep dish
- If fruits and veggies are available, try to add them into your meal. For example, have lettuce and tomato on sandwiches or burgers
- Vegetable items are usually lower in fat than the meat dishes but can still be high in total calories
- Most appetizers are deep fried and some can hold more oil resulting in excessive calories. Switch to soups instead
- Stir-fry dishes are the best choice for lower calories

Essential Fast Food facts
- Laden with additives and unhealthy ingredients
A quick look at any food label will show you a long list of ingredients. We need to improve our ability to read and interpret food labels, which will help us make informed choices. More often than not, these foods are loaded with fats, sugar, salt and artificial additives. Many of these food additives, can have serious effects on long-term health. The fact that many children have diets high in processed foods underlies in the massive increase in childhood obesity
- Essential nutrients are missing
It's not just what's in fast food, which is alarming. What fast foods leave out, has just as bad an impact on health. Fast foods usually do not contain the following:
- Fiber, which is essential to keep the gut working properly. Processing methods remove most of the fiber originally present in the food. Long term low fiber intake can lead to serious health problems
- Vitamins and minerals in fast foods are lost due to processing and refining, which is often carried out at high temperatures. Some processed foods have added vitamins and minerals - often because those that were there to start with have been lost in processing. Others have very little or even non-existent nutritional value
- Bad for health
The dire effects of diets which rely too much on fast and processed foods are listed below:
- Lethal diseases - cancer, heart diseases, diabetes - are linked with poor diet and overweight
- Obesity in children and adults has reached a record high and continues to increase
- Lack of certain essential nutrients (like iron) can cause behavioural problems in children and can affect their ability to learn
- Long term fast/processed food (ab)use can lead to numerous other problems in children - caries prone teeth, dry skin, bad breath, constipation, digestive problems, headaches, poor concentration, depression, tiredness, anaemia - the list goes on and on
- Lacking flavour and texture
Junk foods are bland because processing wipes out subtle differences in flavour, appetizing fragrances and aromas. You have a well-flavoured meal in front of you, little knowing that this is due to added artificial flavours, colors and aromas. Yet the flavours never taste like food freshly prepared, from fresh and simple ingredients
- Not as fresh as they seem
Some processed foods pretend to be fresh - salads, which are doused in chlorinated water before packing. It's kept looking good, maybe for days and days on end, by added preservatives

What can you do?
Healthy eating and fast food can't exist side by side. As you switch to a healthy diet, one by one the fast foods must go:
- Learn to understand food labels. If you're looking for healthy food, labels hold the key. Read them and start seeking for healthier alternatives
- If you can't always avoid eating junk food, learn to choose the more healthy fast foods
- As you gradually eradicate unhealthy foods from your diet, replace them with simple, fresh foods and encourage your friends to do the same
- Help your family to start shopping differently, buying fresh foods more frequently, relying less on foods which have a long shelf life because they're full of artificial preservatives and buying for just few meals, at a time. Over a few months, you'll find that it's not that time-consuming and you and your family is actually enjoying planning and eating healthier meals
- In time, processed foods that used to seem appetizing will lose their appeal, as your palate becomes attuned to fresher, purer flavours
-Be realistic. Sometimes with friends you'll still have a burger or a ready-meal. Relax. Healthy eating is all about balance. As long as most of the time you're eating good, nutritious food, that's fine
Once you know the fast food facts, you'll never the feel the same about the foods in junk food joints again. Start gradually changing the way you eat and you'll enjoy food more and feel better, as well as give yourself, your family and friends massive health benefits which are long-term. You're not alone in this. Half the world is trying to do the same. But remember you can make it happen, only if you try. Your time starts NOW

8 people found this helpful

I am 19 year old and my diet is 14-15 chapatti, 1/2 kg milk, at least 1/2 kg fruits and green vegetable and some pulses nd lemon juice a day, I use to play at least 2 hours a day. My question is that beside having such a strong diet and a good physical work out my health is not Growing I am very lean.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I am 19 year old and my diet is 14-15 chapatti, 1/2 kg milk, at least 1/2 kg fruits and green vegetable and some puls...
To gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. 1. Start with changing your lifestly. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. 2. Eat Healthy – Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food, pepsi, sugary stuff etc. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. Your Daily food intake should ideally consist of – a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables – Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains – Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts – Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow this regimen and you will soon start seeing the results.
1 person found this helpful
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I'm loosing wait because m diabetic and using tablets how can I gain mussels and weight again?

MSc
Dietitian/Nutritionist, Chandigarh
I'm loosing wait because m diabetic and using tablets how can I gain mussels and weight again?
Hi lybrate-user to gain weight and balance your diabetes you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.
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Sir I want to increase my healthy weight and I also want my cheeks round. What should I do.

DHMS (Hons.)
Homeopath, Patna
Sir I want to increase my healthy weight and I also want my cheeks round. What should I do.
Hello, lybrare user, You should take, 1200-1600 calories through dietary regulation  •  Tk, apples, carrots,cheese, ripened mangoes, soya been, peas, potatoes,rajma, papaya,bananas, milk,pumpkins, tomatoes,spinach, almonds,walnuts, chicken soup, to provide amino acid, omega-3 to feel healthy.  •Tk, banana with hot milk and butter in d breakfast. •Add, ghee in lunch with sprouts, salad, & fruits, providing adequate nutrition. •go for aerobics for 30 mnts. • Go for meditation ,yoga to reduce your stress and to nourish cells, tissues to enshape your body & to restore your energy, lost.  ⁃ go for cycling, jogging,skipping, hanging on a bar in a garden, either.   ⁃  Tk, plenty of water free from contaminants to eliminate toxins &'regulate your metabolism to absorb protein, preventing constipation vitamins, minerals, energy & other important substance essential to upkeep ,repair & energise the body. •, your diet b easily digestible, simple, non - irritant, on time. •Tk, Homoeo medicine which are gentle in use, acts rapidly without any adverse effect, thereof. @ AlfalfaQ-10'drops, thrice with little water. Ensure, sound sleep, for 7 hrs, at least in d night.  • Your feedback will highly b appreciated for further, follow up, please. Tk care.
3 people found this helpful
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Having spondylitis, how to get rid of it as soon as possible? Please tell me exercise and precautions that should be taken by me. As well as diet on which I should focus and follow.

FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Do take ift and laser therapy for pain relief for 7 days followed by strengthening exercise from neuro physiotherapist do take balanced diet with rich source of calcium best wishes.
1 person found this helpful
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I am 29 years old male and I am suffering from cervical spondylitis and lower back pain with headache from last five month give me some useful suggestions.

MBBS
General Physician, Mumbai
I am 29 years old male and I am suffering from cervical spondylitis and lower back pain with headache from last five ...
For pain take tablet paracetamol 650 mg and do exercise regularly and also take Tablet folvite 5mg once a day for six months and tablet vitamin D3 60000iu once a week for six months
1 person found this helpful
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I am feeling very low from last 3 days not because of studies. When I wake up at that time I also feel low. What should I do?

Advanced Aesthetics
Ayurveda, Gulbarga
I am feeling very low from last 3 days not because of studies. When I wake up at that time I also feel low. What shou...
Persistent weakness can be caused by health problems like anemia, arthritis, hypothyroidism, a sleep disorder, cancer, chronic fatigue syndrome, diabetes and heart disease. In these cases, it is very important to find out the exact cause behind your weakness. To feel energetic and refreshed in life, you must exercise daily for at least 30 minutes, maintain your ideal body weight, follow a good diet, sleep properly, drink water throughout the day to keep your body hydrated, avoid alcohol and stop smoking Many simple home remedies also can give you a boost of energy and restore your strength . Milk Milk is considered the best source of vital B vitamins that are believed to reduce weakness. Also, it is a good source of calcium that keeps your bones and muscles strong. ? Whenever you have weakness, drink a cup of warm milk with one teaspoon of honey mixed in it. ? You can also boil two to three figs in one cup of milk. Eat the boiled figs and drink the milk to gain strength. ? Alternatively, add one teaspoon of clarified butter to a glass of warm milk. Drink it twice daily to cure weakness caused by excessive loss of blood.
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I am 70 years old and for the last thre months suffering with knee pain. The x ray and mri scan shoed no alarming facts. The pain is low some times but pains a lot when I try to climb steps.

Dip. SICOT (Belgium), MNAMS, DNB (Orthopedics), MBBS
Orthopedist, Delhi
Hi thanks for your query and welcome to lybrate. I am Dr. Akshay from fortis hospital, new delhi. What do you actually mean by alarming facts. It must be showing degenerative changes in your knee region because of which you may be experiencing pain. Could you kindly tell me how much distance can you walk on a daily basis, what's your requirement of pain killers and if possible please send me your x rays films and mri report so that I can see and opine accordingly. Do not hesitate to contact me if you need any further assistance. You can also discuss your case and treatment plans with me in a greater detail in a private consultation.
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I have pain in my knee from last 4 months I have take calcium but nothing happen what should I do now?

BPTh/BPT, MPTh/MPT
Physiotherapist, Noida
I have pain in my knee from last 4 months I have take calcium but nothing happen what should I do now?
Knee 2 quadriceps exercises- lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day. Hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day.
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Hi doctor, my hands are shivering at some time and veins are very visible of my hand and I am very skinny. I don't what is happen with me? Please help me doctor? Give me right suggestion. I want to build mu body stronger.

MSc
Dietitian/Nutritionist, Chandigarh
Hi doctor, my hands are shivering at some time and veins are very visible of my hand and I am very skinny. I don't wh...
You should have healthy diet, healthy lifestyle with some physical activity. You should stop laziness and make your timetable of everything. Take your meals in proper time do not skip meals. Go for more fruits vegetables juices instead of bakery products sweets junk food.
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Hi, I am 32 years old. 53 kg weight 5 feet tall. Suffering from body pain, sleepy during my working hours, unable to work efficiently. Tired feeling from early morning to whole day. Headache and vomit feeling during working hours. Tasteless for anything.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Noida
Hi,
I am 32 years old. 53 kg weight 5 feet tall. Suffering from body pain, sleepy during my working hours, unable to ...
Hello Lybrate user As you mentioned your problems related to your nervous weakness. I would like to advise you to consult an experienced Vaidya who will see your pulse diagnosis and advise you proper treatment. I would like to advise you to follow regular daily routines of getting all dietary measures and daily behaviours as well as yoga and exercise every day and morning walk every day before sunrises. You may use light diets and chapati with vegetable soups and Moong daal. You may use Khichari and Dariya with moong daal and green vegetables and warm milk boiled with ginger, haldi and nuts with ghee before going to bed and at breakfast. You should use fresh fruits and fruits juices in your daily life.
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How should I increase my Weight I tried so many ways to buildup my body, but I can not do anything. Please give me a solution fr this.

Vaidya Visharad
Ayurveda, Narnaul
How should I increase my Weight I tried so many ways to buildup my body, but I can not do anything. Please give me a ...
Soybeans are jam-packed with high calories, proteins, calcium, fiber, vitamin B and iron. It is enormously delicious and nutty. It holds all the amino acids, which a human body cannot produce, so it is considered to be a complete protein element. However, soybeans are beneficial for both people who either want to lose or gain weight.
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Hi, I am 17 years old, I am suffering from less weight and I am increasing my body and my height is also very less.

BAMS
Ayurveda, Ambala
Hi, I am 17 years old, I am suffering from less weight and I am increasing my body and my height is also very less.
Dear you can easily gain weight and get a healthy muscular body by following these best things - 1. To gain weight, your digestion should work properly for proper digestion - take 1/2 teaspoon of black pepper (kali mirch), 1/ 2 tea spoon of jeera (cumin), 2-3 slice of ginger. Boil it in one glass of water for 2-3 minutes. Drink 5-10 teaspoons (15-20 ml) in morning and evening for strong digestive system. 2. Take a diet rich with proteins and fats. You should take high calorie food that increase your muscle mass and induce growth in bones. Diet chart. Follow it in your daily life to fastly gain weight * in morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. * in lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. * in evening, take 1 glass of milk (300 ml) with 2 bananas. * in night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper weight, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. Follow these exercises regularly and you get the goal of height gain: * first stand straight bare foot on floor, then raise your arms upwards then raise your heels of foot with breathing in, try to stand on heels for 10-12 seconds and slowlylower down your heels back on the floor and breath outthe air. Repeat this exercise 5-8 times in morning. *sit on the floor, stretch you legs together so that both foot touch each other. Now raise your arms upwards together with back straight, now move your hands towardstoes of feet and touch them. Your forehead touching your knees. Slowly revert back the arms and move back arms in normal position. Repeat this exercise 2-4 times daily. You can privately consult me for understanding more exercises. I assure you that you definitely gain weight & height fastly by following them.
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I need to get protein food after workout, but I am a vegetarian. Please let me suggest right protein feed.

Diploma in Diet and Nutrition
Dietitian/Nutritionist, Hyderabad
I need to get protein food after workout, but I am a vegetarian. Please let me suggest right protein feed.
Best sources of Veg Protiens - Moong Dal sprouts. Mushrooms. Soya Chunks. Milk. Paneer. Cheese. Kabuli Chana. Rajma. Almonds. Peanut Butter Sandwich.
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72 male DM2 for 18 yrs, osteoarthritis for last 30 years unable to walk ,poor digestion ,sedentary life style. I will be thankful if you inform the quantity of papaya and banana and it's type that is fully ripe, unripe, semiripe.etc method of consumption.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Nashik
72 male DM2 for 18 yrs, osteoarthritis for last 30 years unable to walk ,poor digestion ,sedentary life style. I will...
Hello I guess you just want advice on how much and type of papaya and bananas you Shud consume. As you are diabetic I don't feel its right for you to eat banana and papaya. I would suggest kindly do not consume banana. Papaya Shud also not be consumed but with respect to banana and if you are determuned to eat it at any cost then kindly eat papaya which is not completely ripe as it becomes more sweet. I hope I have cleared your query. Kindly place your valuable feedback to help more needy patients Tk care
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Sir, I am Sasidhar, 42 years old. I have knee problem from past one week, its become tight, hard to fold. I cannot sit on hips. Please suggest me. Thank you sir Sasi.

BHMS
Homeopath, Faridabad
Sir,
I am Sasidhar, 42 years old. I have knee problem from past one week, its become tight, hard to fold. I cannot si...
Hello, Take Rhus tox. 200, 5 drops in the morning and Arnica 200, 5 drops daily evening. Five phos , 4 tabs twice daily. Revert me after 10 days.
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How can I get my muscles powerful and strong? Is it possible to gain the powerful muscles in some days only?

Net Qualified In Community Health And Social Medicine, M.Sc - Dietetics and Community Nutrition
Dietitian/Nutritionist, Durgapur
How can I get my muscles powerful and strong? Is it possible to gain the powerful muscles in some days only?
Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. Eat more often. Drink milk. Try weight gainer shakes. Use bigger plates. Add cream to your coffee. Get quality sleep. Chew food properly before swallowing.
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