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Dt. Ruha Arjunwadkar

PG Certificate Course In Diabetes Education(PGDCE), Post Graduate In Food Sci...

Dietitian/Nutritionist, Bangalore

9 Years Experience  ·  3000 at clinic
Dt. Ruha Arjunwadkar PG Certificate Course In Diabetes Education(PGDCE), Post ... Dietitian/Nutritionist, Bangalore
9 Years Experience  ·  3000 at clinic
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Personal Statement

My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well....more
My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well.
More about Dt. Ruha Arjunwadkar
Dt. Ruha Arjunwadkar is a trusted Dietitian/Nutritionist in Koramangala, Bangalore. She has over 9 years of experience as a Dietitian/Nutritionist. She has done PG Certificate Course In Diabetes Education(PGDCE), Post Graduate In Food Science And Nutrition, Diploma in Clinical Nutrition . You can visit her at Qua Nutrition - Koramangala in Koramangala, Bangalore. Book an appointment online with Dt. Ruha Arjunwadkar and consult privately on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 32 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Education
PG Certificate Course In Diabetes Education(PGDCE) - - 2009
Post Graduate In Food Science And Nutrition - - 2009
Diploma in Clinical Nutrition - - 2008
Languages spoken
English
Professional Memberships
International Diabetes Federation (IDF)
Indian Dietetic Association

Location

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Qua Nutrition - Koramangala

#13, 5th Cross, 6th Block, 60ft Road, Koramangala 6 Block. Landmark: Below YLG SaloonBangalore Get Directions
3000 at clinic
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Benefits of Ice

Ayurveda, Delhi
Benefits of Ice

Awesome Ice.

बर्फ के ये 15 फायदे जानकर चौंक जाएंगे आप

1-कड़वी दवाई खाने से पहले मुंह में बर्फ का टुकड़ा रख लें, दवाई कड़वी ही नहीं लगेगी।

2- यदि आपने बहुत ज्यादा खा लिया है और खाना पच नहीं रहा, तो थोड़ा-सा बर्फ का टुकड़ा खा ले। खाना शीघ्र पच जाएगा।

3- यदि आपके पास मेकअप का भी समय नहीं है या आपकी त्वचा ढीली पड़ती जा रही है तो एक बर्फ का छोटा-सा टुकड़ा लेकर उसे किसी कपड़े में (हो सके तो मखमल का) लपेट चेहरे पर लगाइए। इससे आपके चेहरे की त्वचा टाइट होगी और यह टुकड़ा आपकी त्वचा में ऐसा निखार ला देगा जो और कहीं नहीं मिलेगा।

4- प्लास्टिक में बर्फ का टुकड़ा लपेटकर सिर पर रखने से सिरदर्द में राहत मिलती है।

5- यदि आपको शरीर में कहीं पर भी चोट लग गई है और खून निकल रहा है तो उस जगह बर्फ मसलने से खून बहना बंद हो जाता है।

6- कांटा चुभने पर बर्फ लगाकर उस हिस्से को सुन्न कर ले, कांटा या फांस आसानी से निकल जाएगा और दर्द भी नहीं होगा।

7- अंदरुनी यानी गुम चोट लगने पर बर्फ लगाने से खून नहीं जमता व दर्द भी कम होता है।

8- नाक से खून आने पर बर्फ को कपड़े में लेकर नाक के ऊपर चारों और रखें, थोड़ी देर में खून निकलना बंद हो जाएगा।

9- धीरे-धीरे बर्फ का टुकड़ा चूसने से उल्टी बंद हो जाती है।

10- पैरों की एड़ियों में बहुत ज्यादा तीखा दर्द हो तो बर्फ की क्यूब मलने से आराम मिलेगा।

11- आंखों के काले घेरे दूर करने के लिए खीरे के रस और गुलाब जल को मिलाकर बर्फ जमा लीजिए, फिर उस टुकड़े से काले घेरों पर मालिश करे, बहुत जल्द आपकी समस्या दूर होगी। और यदि ज्यादा देर मोबाइल या कंप्यूटर चलाने के बाद आपकी आंखें दर्द कर रही हैं तो बर्फ के टुकड़े को अपनी आंखों पर रखिए, जल्द ही राहत मिलेगी।

12- यदि आइब्रो बनवाते समय दर्द होता है तो एक बर्फ का टुकड़ा आइब्रो के चारों और घिस लीजिए, इससे यह हिस्सा थोड़ी देर के लिए सुन्न हो जाएगा और आपको दर्द भी नहीं होगा। यही तरीका शरीर के किसी और हिस्से पर भी लागू कर सकते हैं।

13- बर्फ का टुकड़ा गले के बाहर धीरे-धीरे मलने से गले की खराश ठीक हो जाती है।
14- जल जाने के तुरंत बाद बर्फ का टुकड़ा जले हुए स्थान पर लगाने से छाले और जलन शांत होती है। और निशान भी गहरा नही पड़ेगा।

15- इंजेक्शन लगने पर या पैर में मोच आने पर बर्फ मलने से दर्द, सूजन व खुजली कम होती है।

3 people found this helpful

I am skinny boy. Can I use endura mass or neutrigain? Does this products has any side effects?

BAMS
Ayurveda, Ambala
I am skinny boy. Can I use endura mass or neutrigain? Does this products has any side effects?
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. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. Or 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. Or you can take amla powder 1 teaspoon with water for strong digestion. 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. I am sending the 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. 6. You can try protein powders like endura mass, milk powder, soya protein. And creatinine for weight gain by taking 1 tea spoon added in milk once a day.
1 person found this helpful
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6 Best Home Remedies To Treat Diabetes!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Ernakulam
6 Best Home Remedies To Treat Diabetes!

Diabetes is a chronic metabolic disorder that results in higher level of blood sugar in the body. It is assuming epidemic proportions and India has become the new diabetic capital with more than 50 million diabetic people. The main problem with diabetes is that it does not completely go away and there is a whole myriad of issues that it brings along with it. Heart attack, stroke, eyesight problems, delayed wound healing, nerve damage and impotence. Therefore, diabetes and by that we mainly mean blood sugar level has to be managed so that there is a delay in onset of the associated conditions and/or reduced in severity.

Ayurveda refers to diabetes as Prameha (excessive urination) and Madhumeha (sugary urine) and has identified close to 20 forms of the disease. According to Ayurvedic belief, each disease is caused due to imbalance in kapha, pitta, and vata doshas and diabetes is caused by all these, predominantly by kapha. With any stream of medicine, management of diabetes involves two tracks – one is lifestyle changes and the second is medications.

Lifestyle changes include the following:

  1. Diet: Reduce the amount of rice, sugar, potato, sweet fruits, maida, deep fried foods, and red meat. Protein-rich foods like lentils, soya, green leafy vegetables and fish should be increased. Diet plan should change to small, frequent meals instead of binge eating.

  2. Exercise: Include 30 minutes of regular exercise into your daily routine if you have a diabetic predisposition.

  3. Others: Avoid smoking and alcohol, ensure sufficient sleep, avoid sleeping during day time, improved foot and eye care, periodically check sugar levels and manage stress levels.

Medication

Ayurveda has a whole lot of home remedies which have proven to be very effective against diabetes:

  1. Jambhul: Eugenia Jambolana whether eaten raw or juice extract has been shown to have beneficial effects in managing sugar levels and cholesterol.
  2. Gymnema sylvestre: Used to manage diabetes for over 2000 years, it reduces sugar cravings and is being touted as the future for diabetes treatment.

  3. Bitter gourd (Momordica charantia): It has 3 components that give it strong antidiabetic properties. The charantin reduces blood sugar levels; the polypeptide has insulin-like effects; and lectin that again has hypoglycemic effects.

  4. Bel (Aegle marmelos): Also known as wood apple, leaves of the plant are shown to have antidiabetic properties. 5 to 10 leaves can be chewed on a daily basis to help control blood sugar levels.

  5. Fenugreek (Trigonella foenum graecum): Consuming 10 g of fenugreek seeds soaked in water increases the amount of insulin produced, thereby increasing sugar breakdown.

  6. Neem: Chewing about 4 to 5 leaves in the morning on an empty stomach helps to control blood sugar levels. Alternately, neem leaves powder is available which can be dissolved in water and consumed.

1 person found this helpful

I am diabetic and obese because of insulin dosage as well as Thyroid problem. How much sprouts is ideal for morning break fast. Any more guideline.

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
I am diabetic and obese because of insulin dosage as well as Thyroid problem. How much sprouts is ideal for morning b...
Loose your extra weight. Moongdal sprouts are good for diabetes and obesity and thyroid. Take lukewarm water with half spoon methidana powder in the morning. You can take coconut water. Except fruit juice you should eat complete fruit because it contain fibers which is good for a diabetics. Chapattis of bran flour (unrefined) is given to diabetes patients and to increase nutrition value add gram flour. In breakfast -vegetable daliya, poha, upma, oats, cornflacks you can take it. And one cup skim milk without sugar.
3 people found this helpful
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The person complains burning sensation only in soles and increased weight (4 kg in one month) and she taking honey water daily and doing exercise 1hr even then she becoming obese what is the reason and treatment please suggest in Ayurveda n home remedy or in any other solution.

MSc
Dietitian/Nutritionist, Hyderabad
The person complains burning sensation only in soles and increased weight (4 kg in one month) and she taking honey wa...
Hello lybrate-user, 1 need to understand your food habits (veg / non-veg), your lifestyle (sedentary / active), blood group, on the basis of which we will plan your daily diet chart. So i recommend you buy a one-month package of neha diet clinic from lybrate app at discounted price and achieve your weight loss in a effective way with a balanced diet plan or consult me privately
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Eat Mindfully Stay Thin

FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Eat Mindfully Stay Thin

There is no diet that will do what eating healthy does. Dieting does not mean not eating or eating less as it is generally perceived by those on a weight loss trip. The mind and our lifestyle play an equal role. There is a close connect between the mind body and food and the three are intertwined.

I am 65 years old. How should I maintain calcium so that no deficiency is ocured.

M. Sc. Foods, Nutrition & Dietetics, B.Sc-Home Science
Dietitian/Nutritionist, Visakhapatnam
I am 65 years old. How should I maintain calcium so that no deficiency is ocured.
You can consume calcium supplements, along with high calcium rich foods like tilseed chikki a, jaggery, green leafy vegetables, nuts, sea foods, milk and milk products consumption with improve your calcium reserve.
1 person found this helpful
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I want to make my body fitness and abes, so how can I do this and which kind of food I have to take? And what is the perfect time of workout?

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
1. Start cardiovascular exercises like running, jogging, cycling etc. 2. Avoid carbohydrates and fats. 3. Avoid processed and junk foods. 4. Start exercising. Both body weight exercises like push ups, pull ups, squats and weight training in the gym is helpful. 5. Stay hydrated. 6. Have a light dinner. 7. Evening walk is always recommended. 8. Green veggies complete your nutrient requirements. 9. Consume all types of protein both from veg and non veg sources. 10. Sleep well.
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My weight got increased 15 kgs in last 4 months. I am doing my regular workouts. Still the weight keeps increasing. I need some suggestion to decrease my weight. My major disadvantage is I sleep by 2 am and wake up by 7 am.

MSc
Dietitian/Nutritionist, Hyderabad
My weight got increased 15 kgs in last 4 months. I am doing my regular workouts. Still the weight keeps increasing. I...
Hi lybrate-user some tips will help you to loose weight. 1. Drink Water, Especially Before Meals 2. Eat Eggs For Breakfast 3. Cut Back on Added Sugar 4. Eat Less Refined Carbs 5. Go on a Low Carb Diet 6. Use Smaller Plates 7. Exercise Portion Control or Count Calories 8. Keep Healthy Food Around in Case You Get Hungry 9. Brush Your Teeth After Dinner 10. Eat Spicy Foods 11. Do Aerobic Exercise 12. Lift Weights 13. Eat More Fiber 14. Eat More Vegetables and Fruits 15. Chew More Slowly 16. Get Good Sleep 17. Beat Your Food Addiction 18. Eat More Protein 19. Don’t Drink Calories, Including Sugary Soda and Fruit Juices Thanks.
4 people found this helpful
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I eat a normal diet but don't gain weight. Please suggest me how to put on weight. Thank you.

BAMS
Ayurveda, Ambala
I eat a normal diet but don't gain weight. Please suggest me how to put on weight. Thank you.
Dear you can easily gain weight by following these best things - 1. To gain weight, your digestion should work properly. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. Or 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. Or you can take amla powder 1 teaspoon with water for strong digestion. 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. I am sending the 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. 6. You can try protein powders like endura mass, milk powder, soya protein. And creatinine for weight gain by taking 1 tea spoon added in milk once a day.
1 person found this helpful
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I have a symptoms of pregnancy from last 1 month but bleeding comes before 2days of period with pain and vomiting. Pl confirm I have pregnant or not.

Diploma in Obstetrics & Gynaecology, MBBS
General Physician, Delhi
I have a symptoms of pregnancy from last 1 month but bleeding comes before 2days of period with pain and vomiting. Pl...
Do pregnancy test on urine, ultrasound may not show heart beat but it will give some indication of pregnancy. Get blood tested for beta hcg, get back here with reports. If spotting or some bleeding is felt, there are good medicines to control but we have to make sure of pregnancy, just changes in body or eating habits is no proof of pregnancy.
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I am very lean, everyone calling me skeleton please help me to get rid of it. Waiting for answer.

MD(EH)/AM/Accupressure
Acupressurist, Chandigarh
I am very lean, everyone calling me skeleton please help me to get rid of it. Waiting for answer.
You should take cal. Phos 12 x four tablets in the morning and nat. Mur four tablets in the evening for one week. After that consult on line for further course of medicine.
1 person found this helpful
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Sir actually his problem is stomach pain weak Ness his suffering from so many years with that pls solve his problem.

MBBS
General Physician, Mumbai
Sir actually his problem is stomach pain weak Ness his suffering from so many years with that pls solve his problem.
Ask him to avoid outside food, and to follow few instructions for general wellbeing: the following tips help one for overall health: a) have bath regularly in evening after coming from work or before going to bed. Early to bed and early to rise (awake) is a nice process for natural sleep cycle. Please see that ideal sleep duration is maximum six or seven hours a day. B) do not engage mind in active work or stressful talking at night before bed time. C) do not engage mind in too much of computer work in night before bed time (for example, do not do stock market work in night). D) do not read or view illicit or pornographic material at any time preferably. E) do not take heavy meals in night. Best is to have heavy breakfast, lighter lunch and lightest dinner to maintain stomach rhythm which affects sleep. Vegetarian diet is best for good sleep. F) do not over engage mind in television in night. H) do not smoke cigarette, chew tobacco, tobacco containing masala, or similar intoxicants which can disturb rhythm of mind and disturb sleep cycle. I) no tea or coffee in night (preferably cocoa and caffeine containing drinks should be totally avoided for best results). Better is to drink cow's milk in night before sleep time. J) listen to relaxing music and even then if you do not get sleep, then hear soothing stories or nice talks. K) read books which not only calm the mind but also nourish the thinking process. It is best not to depend on sleep medicines for sleep disturbance as in long run, they lead to dependency and increased disturbance. Never rely on alcohol for sleep. Some people use alcohol to help them sleep, but that's not a good idea. At first, drinking alcohol may make you sleepy and help you fall asleep. But when you drink alcohol, you are more likely to wake up later in.
1 person found this helpful

I am 25 years old male. I diagnosed with very low Transferrin Saturation (TSAT) 17% and low vitamin b12 201pg/ml. I feel very tired and depressed all the time. I have pain in upper back and shoulder all the time. Please me with the medicine or treatment.

BHMS, diploma in IACH
Homeopath, Jaipur
I am 25 years old male. I diagnosed with very low Transferrin Saturation (TSAT) 17% and low vitamin b12 201pg/ml. I f...
Hello. You just start with homeopathic treatment calcarea phos 6X, ferum phos6X, mag phos 6 6X. 4-4-4 tabs in a day for 1 month. With that take dry fruits in early morning with empty stomach. Further discussion consultant privately. Thanks.
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I am 23 years old female but my weight is 78 now how can I reduce it & how much weight is better for me?

Vaidya Visharad
Sexologist, Narnaul
I am 23 years old female but my weight is 78 now how can I reduce it & how much weight is better for me?
A glass of warm water mixed with the juice of half a lemon .A teaspoonful of honey can be added Have it early in the morning.Dinner ? Whole grain bread or chapattis, steamed vegetables and any seasonal fruit except banana and apple.For more details consult me privately.
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Sir, I am the 40 yrs+ old, mai ye janana chahta hu ki kais fit reh skta hu, koi dikkat to nahi bt kuch din Pahle maihar devi darshan K liye gaya aur sans fulna, ghutne me dard hone laga, Ayurveda Medical, yoga kya rahat hai, please suggest me. Thankxx n regds.

MD PULMONARY, DTCD
Pulmonologist, Faridabad
Sir, I am the 40 yrs+ old, mai ye janana chahta hu ki kais fit reh skta hu, koi dikkat to nahi bt kuch din Pahle maih...
Regural exercise, green veigable and fruits, Sleep of 6 hours minimum, stress free life an dgood sun exposure.
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I am, 30 years. After eating food is changed to starch then fat. So, please, Doc, My fat spreads down means legs and hips and back, it doesn't spread at front part means chest side. Please tell how the fat should spread uniformly.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
I am, 30 years. After eating food is changed to starch then fat. So, please, Doc, My fat spreads down means legs and ...
hips ,leg , and back are big muscle part so fat deposit on that part fat is nothing but store energy so it store in that place so do exercise then fat will not deposit weight is loos by decrease intake means food intake and increase out put means increase physical activities..... calculate calories intput and out put take following remedies 1.barleys soup at the time of lunch nad dinner 2.have your dinner at 7.30 pm and sleep at 10.30am 3.exersise atleast 45 min 4.eat all fruit-vegetable [ex.lauki,parval ,bendi,karela, 5 fruit=muskmelon,watermelon,papaya your weight will come down
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All About Colorectal Surgery

Fellowship InThoracic Surgery Onco surgery, DNB (General Surgery), MBBS
General Surgeon, Delhi
All About Colorectal Surgery

Colorectal surgery is the broad term for surgical procedures performed on the colon, the rectum and the anus. There are various different surgical procedures which fall under colorectal surgery and these are used to treat a vast array of disorders, such as:

  1. Anal cancer
  2. Colorectal cancer
  3. Severe complications related to constipation
  4. Anal injuries
  5. Inflammatory conditions of the gastrointestinal tract
  6. Congenital defects
  • Procedures: The surgeries under colorectal surgery are performed after diagnostic tests such as proctoscopy, sigmoidoscopy and defecating proctography. The most common diagnostic test is colonoscopy. These help to identify the origin and nature of the problem and decide which surgical procedure is to be followed. The procedures under colorectal surgery are as follows:
  • Colectomy: This procedure involves removal of a section of the large intestine. This is known as partial colectomy. In extreme cases, such as advanced cancer or severe gastrointestinal infection, the entire colon is removed and this is called total colectomy. Sometimes, the rectum is also taken out along with the colon and this is called proctocolectomy.
  • Colonic polypectomy: An abnormal growth of tissues in the inner lining of an organ is known as a polyp. Colonic polypectomy is done to eliminate polyps from the colon and rectum before they become malignant. This can be done endoscopically. Surgery is required in case of large polyps.
  • Strictureplasty: Chronic or repeated bowel inflammation causes scar tissue to accumulate in the large intestine. This results in the narrowing of the colon. Stricturoplasty removes the scar tissue so that proper flow of digestive contents is resumed.
  • Colostomy or Ileostomy: A damaged section of the colon is removed and the shortened intestine is then attached to another opening (stoma) in the anterior wall of the abdomen.
  • Hemorrhoidectomy: This surgical process is used for swollen hemorrhoids or blood vessels, which form in the anal canal. Hemorrhoidectomy is extremely effective in removing hemorrhoids, but the surgery also involves a number of complications.
  • Anoplasty: Anoplasty or imperforate anus correction is done to correct birth defects in the rectum and the anus. The structural flaw does not allow the stool to pass properly from the rectum and so it is repaired through surgery.

Related Tip: "Colorectal Surgery: How To Be Sure You Really Need It"

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Hi. I am obese and have thyroid and pcod. Need to reduce belly fat immediately. Please help.

BHMS
Homeopath, Faridabad
Hi. I am obese and have thyroid and pcod. Need to reduce belly fat immediately. Please help.
Hello, Doing exercises regularly will not only cut down your belly fat, but also you will get a body in good shape and you will be get rid of many diseases related to it! Following exercises will help you to achieve this if you don’t have any other medical condition: 1.The Plank - Lie down on your tummy and then come on your palms and toes.Lift the knees off the floor. Draw your tummy muscles up and breathe deeply into the side and back of the rib cage. Aim to hold the pose for 30 seconds. 2.Static Tiger pose - Place your hands and knees on the floor. This is the starting position. Now lift up one leg and extend the opposite arm. Hold this Static Tiger Pose for 3 deep breaths. Come back to the starting position and swap sides, extending arm and opposite leg. You can look down towards the mat to keep the spine in line. This exercise will build core strength. 3.Sitting Spinal Twist - Sit on the floor and cross your legs. Place one hand next to your hip and the other on the knee. Rotate the spine and look over one shoulder into a Sitting Spinal Twist. Inhale. Exhale back to centre. Swap sides, rotating and looking over the shoulder. Inhale. Exhale back to centre. 4.Stomach Crunches - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches. 5.Oblique Crunch - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side. Medication: Start taking Schwabe's Phytolacca Berry tablets/ thrice daily 1/2 an hr before the meals for 1 month. Thereafter revert me back for further guidance. All the best!
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