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Customised Diet Chart
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Holistic Heart Wellness & Health Care - Ayurveda
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From past one month I am maintaining proper diet which includes fruit, vegetables, nov veg, juice two time milk a day with protein powder, soybean. Peanut butter with bread in morning and evening with milk and fruits. I have also divided my meals from 3 to 6. Which in turn gave me weight increase of 2 kg. But from day before yesterday I was not able maintain above mentioned diet due to some reason and suddenly I have observed that my health has decreased upto 1.3 kg. So, my question is that after maintaining good diet for approximately one month it took me gain weight of 2 kg in 1 month and 2 days of carelessness in diet reduced my weight 1.3 kg, so why its not constant. In future circumstances my come when I will not be able to maintain good diet then I will be loose all what I have gained through hard work. Kindly clarify above doubt and let me know if anything new is required to add in my diet to enhance the process. Also suggest that whether including endura mass in milk would be good because at present I am using amway nutrilite protein powder.
I have been eating ashwagandha herbal tablets, whey protein and facing heat issues and stomach problems .but its making me strong and healthy. What do I do to get rid of my stomach problems?
How to reduce the extra fat accumulated across the stomach and this? And to keep the body fit and fine.
Suck in that tummy exercise for good posture
Beat that slouch, because it’s not only ungainly, it can affect your health.
Modern living has ensured that we almost certainly are not as active as previous generations. All of us spend long hours sitting at desks, in front of computers, in cars and in front of the TV. In these situations, we are not using our muscles as nature originally intended, leading to bad posture.
Bad posture can take a serious toll on your spine, shoulders, hips and knees with short-term discomfort such as stiffness in the neck and headaches. It can also cause neck pain, back pain and reduced flexibility. On the other hand, good upright posture will minimise excessive strain on your muscles and joints, optimise breathing and circulation and help keep the skeletal system strong and in alignment. It also enhances your personality and beauty. Following are a few easy-to-do exercises to improve posture:
Core exercises: The core muscles — lower back and abdominal muscles — are majorly responsible for posture. A weak posture means a weak core. Exercises like abdominal floor crunches, hyperextensions, and some yoga and pilates postures help to strengthen the core. Another good way to strengthen your core is to use an exercise ball as your chair for at least 30 minutes once or twice a day. As the exercise ball is not stable, your body needs to try to balance itself on it. This helps strengthen your core and forces proper spine alignment.
Chin tucks: Many people have a tendency to slouch their heads forward. When the head falls forward, the neck is less stable and more pressure is placed on the joints of the neck. To counteract this tendency, you can do this simple neck exercise called chin tucks. Sit in a chair with your shoulders down and back. Gently push your chin forward and exaggerate bad posture, then tuck in your chin. Hold the tucked position for 5 to 10 seconds. Repeat five to 10 times. This will strengthen your deep neck muscles that help to maintain the correct postural position.
Trunk curls: Lie on your back on the floor, with knees bent. Position your hands behind your head. Using your upper abdominal muscles, raise your trunk off the floor to about 20 degrees, as if you are trying to touch the ceiling with your chest. Hold for 5 seconds and then lie down slowly. Repeat eight to 10 times.
Breastbone lift: The breastbone lift is a good exercise to strengthen your lower trapezius muscles (a large superficial muscle that spans the neck, shoulders and upper back). While still in the sitting position, gently lift your breastbone a few inches higher, while squeezing both of your shoulders backwards.
Pelvic tilt: The pelvic tilt strengthens your abdominals and stabilises your posture by developing the core muscles of your body. To perform this exercise, lie on the floor with your knees bent. Without using your buttocks and leg muscles, tighten your lower abdominal muscles and pull your navel and lower back towards the floor. Hold for five seconds and repeat the exercise eight to 10 times.
Arm/leg raises: This is a simple exercise to strengthen your lower back and support good posture. Lie face down on the floor with your arms straight overhead and legs extended. Slowly raise your left arm and right leg about six inches off the ground. Hold for five seconds and repeat the same with the opposite combination. Do sets of 10 repetitions for each side.
Shoulder squeeze: Shoulder squeeze is an exercise to correct your shoulder posture. To perform this exercise, sit on a chair and place your hands on your thighs. Keep your shoulders straight. Gradually move your shoulders backwards and compress the shoulder blades together. Hold for five seconds and repeat it five to eight times. This exercise is also good for your spine flexibility.
Abdominal pull-in: Sit straight and inhale deeply. While exhaling count to five and pull your stomach in. Repeat several times and relax.
Chin glide: The chin glide is a good exercise to curb your tendency to stick your neck out and unnaturally forward. Stand with your head held straight and shoulders relaxed. Slowly glide your head backwards until you feel a little stress. Do not tilt your head while moving your head backward. Hold this position for about 10 seconds and repeat it three to five times. You can perform this exercise at various intervals throughout the day.
Correcting exercises for your posture will enable you to eliminate various body pains, while making you look and feel more confident. So start now!
Dear doctors. What is the best way to eat MUNAKKHAS. With seeds or without seeds. Are munakkhas better if soaked overnight and eaten. Thank you.
Hi doctor I am very thin I made a home protein of soybean seed, oates,almonds, sugar power Coco power is it good for my health. Or it contain more heat. Or should I do more excerice in gym. please tell me doctor.
I am 23 year old. My weight is just 39 Kg. My waist is 25 inch. I cannot eat more food. If I force, it cause vomiting. I go less often than usual for toilet. What should I do to improve my health?
I underwent for vitamin d and b-12 test. Below are my reports. VITAMIN D2 LC-MS/MS 0.51 ng/mL VITAMIN D3 LC-MS/MS 4.15 ng/mL VITAMIN D TOTAL LC-MS/MS 4.66 ng/mL VITAMIN B-12 C.L.I.A 246pg/ml second issue, I have skin problem (dry eczema) from last 6-7 years, so that I'm taking Omnacortil (Prednisol) from 6-7 years, not everyday but on irregular basis. I want to leave steroid as well as treat this diseases. Please suggest me for both vitamin d deficiency and eczema. What I need to do?
- Behavior therapy- child behavior and emotional problems and others childhood and teenage problems.
- Cognitive behavior therapy- unwanted thoughts and behavior (ocd), depression, anxiety, stress, low self steam.
- Systematic desensitization therapy- fear, phobias, unwanted thoughts and behavior (ocd), examination phobia,
- Psychoanalysis- emotional and psychological problems.
- Family therapy- stress and conflict with family members, communication gap.
- Group therapy- crises intervention, family intervention, stress/anger management, motivational, drug addiction, yoga/meditation.
- Relaxation therapy- anxiety, fear, depression, stress, anger, insomnia.
- Hypnotherapy- child behavior and emotional problems, anxiety, fear/phobias, exam phobia, depression, stress, anger, stop addiction, lack of confidence, sleep disorders (insomnia), hypno-anaesthesia, memory and concentration, bereavement, past life regression.
- Catharsis technique- anxiety, fear, depression, stress, anger, insomnia.
- Bio-feed back- anxiety, fear, depression, stress, anger, insomnia.
- Aversion therapy- drug addiction, homosexual ideas/behavior, excessive sexual thoughts
- Brain polarizer- anxiety, fear, depression, stress, anger, insomnia.