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Ms. Shilpa

Psychologist, Bangalore

Ms. Shilpa Psychologist, Bangalore
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My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Ms. Shilpa
Ms. Shilpa is a popular Psychologist in Kalyan Nagar, Bangalore. You can meet Ms. Shilpa personally at Child & Adult Psychiatric & Counselling Center in Kalyan Nagar, Bangalore. Book an appointment online with Ms. Shilpa and consult privately on Lybrate.com.

Lybrate.com has a number of highly qualified Psychologists in India. You will find Psychologists with more than 27 years of experience on Lybrate.com. You can find Psychologists 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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English

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#319, 7th Main, 4th cross, 2nd block, Kalyan Nagar. Landmark: Above Health & GlowBangalore Get Directions
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Hello mam, I am a diabetic patient, what kind of good for my health? And how to reduce stress form the mind. Give me some tips.

C.S.C, D.C.H, M.B.B.S
General Physician,
Hello mam,
I am a diabetic patient, what kind of good for my health? And how to reduce stress form the mind. Give me ...
Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. It is a difficult task to control blood sugar in the desired normal range. Whatever we eat is metabolised to sugar in the body to provide energy for our daily activities. For the absolute control, one has to monitor his / her blood sugar at regular intervals (Self-Monitoring of Blood glucose – SMBG). Though difficult, this can be done by a glucometer and keep a record. Get an idea of Fasting sugar (FBS) and 2 hours after food (PPBS), & HbA1C (inform me) and check before dinner and after every major food. The basic idea is to reduce the food intake to 1/3 of what you take now. The dictum of sugar control is diet, exercise, diet + medicine and at later stage medicine+ Insulin will be needed. There are different diet plans of varying calories for each person depending on his activity & life style. For diabetes, hypertension (high BP) and many long-term illness control there is the need for regular advice and follow up. Just one time consultation or advice is not enough to guide a diabetic in scientifically & medically correct manner. For giving you regular follow up you ask me with all details like your daily eating pattern and medicines you take. I assure you a proper guidance. If you keep in touch personally. Diet Plan For Diabetes FOOD ITEMAmountPROTEIN (gm)CALORIE (Kcal) EARLY MORNING Fenugreek seeds with 1 cup of water--- Tea (without sugar)1 cup435 Marie Biscuits2156 Breakfast Stuffed methi/palak /lauki paratha2 small7200 Curd50 gm (1 cup)330 OR Egg white / Paneer Bhurji1 medium bowl6130 Plain roti (no oil) 2 small3150 OR Vegetable poha/upama/oats/daliya1 soup bowl4.5230 MID MORNING Apple /guava/orange1-40 LUNCH Salad (10 mins before lunch)1 Medium bowl130 Capsicum + gobhi veg1 medium bowl185 Dal1 soup bowl6130 Phulka (no ghee)26175 EVENING Milk / green tea / herbal tea / lemon water1 cup235 Roasted chana + Muri1 cup585 DINNER Salad (10 mins before dinner)Phulka (no ghee24.5150 Lauki veg1 cup285 Curd1 cup330 LATE NIGHT Skim Milk (no sugar)1 glass4120 Total-49.51286 We generally use the word 'stress' when we feel that everything becomes too much to handle - we are overloaded and wonder whether we can cope with the pressures placed upon us. Nowadays stress is a normal part of life. Almost everyone has some sort of stress. Constantly reacting to stressful situations without making adjustments to counter the effects, threatens our health and well-being. There are steps you can help you managing day to day stressful conditions and take to feel better. 1.Be realistic: If you feel overwhelmed by some activities (yours and/or your family's), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you're making the changes. Be willing to listen to other's suggestions and be ready to compromise. 2.Shed the 'superman/superwoman' urge: No one is perfect, so don't expect perfection from yourself or others. Ask yourself, 'What really needs to be done? How much can I do? Is the deadline realistic? What adjustments can I make? Don't hesitate to ask for help if you need it. 3.Take one thing at a time: For people under tension or stress, their day-to-day workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Make a list of things you need to get done and start with one task. Once you accomplish that task, choose the next one. The positive feeling of 'checking off' tasks is very satisfying. It will motivate you to keep going. 4.Share your feelings: A conversation with a friend lets you know that you are not the only one having a bad day. Stay in touch with friends and family. Ask them how they have dealt with a similar situation that may be 'stressing you out. Let them provide love, support and guidance. Don't try to cope alone. 5.Be flexible: If you find you're meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. Make allowances for other's opinions and be prepared to compromise. If you are willing to be accommodating, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems. Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, disappointed or even 'trapped' when another person criticises you. 6.Hobbies: Take a break from your worries by doing something you enjoy. Whether it's gardening or painting, schedule time to indulge your interest. Exercise: Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind. Meditate: Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. 7.Take Herbal Supplement: Herbs like Brahmi, Ashwagandha, Mandukparni, Shankhpuspi, Kaunch are very helpful in managing stress. These herbs work on the brain and help relax you which ultimately empowers you to manage your stressful conditions easily. There are many herbal supplements available in the market that can help you. 8.Consult the Doctor: If your stress level doesn't seem to improve with above tips, it may require more attention and consultation with an Expert. Or consult me on Lybrate privately Physical symptoms of stress include: •Low energy. •Headaches. •Upset stomach, including diarrhoea, constipation and nausea. •Aches, pains, and tense muscles. •Chest pain and rapid heartbeat. •Insomnia. •Frequent colds and infections. •Loss of sexual desire and/or ability. STRESS CONTROL There are many ways to tame your stress and keep it at bay. Here are 20 tips to tame your stress today, and keep the stress monsters at bay. 1.Perform diaphragmatic or deep breathing exercises. 2.Lie face down on the floor and begin breathing deeply and slowly, with your hands resting under your face. Do this for five minutes. 3.Sit in a reclining chair. Put a hand on your abdomen and a hand on your chest. As you breathe, make sure the hand on your abdomen is moving up and down rather than one on your chest. If the hand on your abdomen is moving you are breathing deeply and slowly. 4.Try progressive muscle relaxation or “deep muscle” relaxation. Progressively tense and relax each muscle group in your body. Learn the difference between muscle tension and relaxation. 5.Meditate. Use visualization or imagery to help you learn to be one with your thoughts. Sit quietly with your eyes closed, imagining the sights, sounds and smells of your favorite place, such as a beach or mountain retreat. 6.Exercise regularly or take up yoga. 7.Consult a psychologist about the use of biofeedback 8.Make time for music, art or other hobbies that help relax and distract you. 9.Learn to identify and monitor stressors. Come up with an organized plan for handling stressful situations. Be careful not to overgeneralize negative reactions to things. 10.Make a list of the important things you need to handle each day. Try to follow the list so you feel organized and on top of things. Put together a coping plan step by step so you have a sense of mastery. 11.Keep an eye on things that might suggest you’re not coping well. For example, are you smoking or drinking more, or sleeping less? 12.Keep a list of the large and little hassles in your day versus the major stressful events in your life. This helps you focus on the fact that you’re keeping track of and managing those as well as you can. 13.Set aside a time every day to work on relaxation. 14.Avoid using caffeine, alcohol, nicotine, junk food, binge eating and other drugs as your primary means for coping with stress. While they can be helpful once in awhile, using them as your only or usual method will result in longer-term problems, such as weight problems or alcoholism. 15.Learn to just say, “No” occasionally. It won’t hurt other people’s feelings as much as you think and is simply a method to be more assertive in your own life, to better help you meet your own needs. 16.Get the right amount of sleep. For most people, this is seven to nine hours a night. 17.Cultivate a sense of humor; laugh. 18.Research has shown that having a close, confiding relationship protects you from many stresses. 19.Don’t run from your problems! This only makes them worse. 20.Talk to your family and friends. See if they can help. If these tips don’t help, or you’ve tried a lot of them with little luck in better taming the stress in your life, it may be time to consider taking it up a notch. A mental health professional — such as a psychologist — can help teach you more effective methods for handling stress in a healthy way in your life. Such psychotherapy is short-term and time-limited, with a focus on helping you better deal with stress. Remember — we do have control over the stress and choices we make in our lives. It sometimes takes a little practice and effort to put some of these techniques into play in your life. But once you do so, you may be pleasantly surprised at the positive benefits you’ll receive If you need any prescription please consult me as we cannot prescribe in questions session. Regards.
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Sir I'm unable to know what I want to be in future. I can do acting very well and losing concentration towards my studies. So what should I do? Even when I'm good in studies.

C.S.C, D.C.H, M.B.B.S
General Physician,
You can plan your future with the help o a good teacher or parent and do what you feel best .If you are good in acting you can take it as a career .
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Feeling depressing to think about my studies and career .can't get rid of that, because of that I am unable to sleep properly. Help me to get rid of that.

M.Phil clinical Psychology, MS Psychotherapy and Counseling, PGDGC, MSc Psychology
Psychologist, Chennai
Feeling depressing to think about my studies and career .can't get rid of that, because of that I am unable to sleep ...
Hi it seems you are spending more time worrying about your future and worrying about the lack of sleep rather than trying to work on what you should do now. You also seem to be lacking goals and plans. So better start working on planning what you should do now and how you should spend your available time usefully. This will make even your lack of sleep a boon because it will provide you more time for you to work and complete the tasks which you intend to complete. If you have difficulty in doing this the consult a clinical psychologist in your vicinity.
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My son aged 38 working, suffering from severe anxiety n sleeplessness. He is epileptic for last 25 years n on tegrital300 twice a day. He is afraid of nights because of his sleeplessness. He avoids sleeping pills as he gets addicted. Pl advise which specialist he should consult, a neurologist, a psychiatrist or psychologist to treat sleeplessness. Thanks. Ratnam, 09848434175 email. Ratnam_chikkala@yahoo.com.

Masters in Clinical Psychology
Psychologist, Jaipur
My son aged 38 working, suffering from severe anxiety n sleeplessness. He is epileptic for last 25 years n on tegrita...
Hi M'am Many a times we hesitate to speak out to our family, friends or close ones, but we easily do it with strangers According to me a many problems solve with long conversations, where we pour our heart out, doing this our mind and heart both feel light and refreshed. I suggest you to take your son to a psychologist, let him/her diagnose the level of the problem, if it can be resolved just with counselling sessions or therapies it will be wonderful, if not then only a psychologist will suggest you whether to go a neurologist or a Psychiatrist.
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Hi Doctor My brother is a mental retired, he is having just angriness, he talk properly & do his other things properly but in the childish way so we used to give him respond 2 mg tablets past 8 yrs. Now he is having muscle rigidity. The tablet is prescribed by Nimhans doctor. Now we are giving him Parking tablets, it is controlling the muscle rigitdy but not anger & he is not sleeping well & losing his weight also. We are not satisfied with his condition so please prescribed any medicine.

Post Graduate Diploma in Counselling, MA In Clinical Psychology
Psychologist, Pune
Hi Doctor
My brother is a mental retired, he is having just angriness, he talk properly & do his other things properl...
Hii, I know that your brother is on medication. I think currently he has lots of problems so you need to consult with his previous psychiatrist for new symptoms he has. You can give him reward if he behave properly. Thank you, best luck. Have a nice day.
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Importance of Occupational Therapy in Psychiatry

Master of Occupational Therapy (MOT), Bachelor of Occupational Therapy (BOT)
Occupational Therapist, Delhi
Importance of Occupational Therapy in Psychiatry

Psychiatric treatment is never in the hands of a single person. Mental health treatment is a collaborative effort between the psychiatrist, occupational therapist, individual and his or her support system. The primary goal of occupational therapy is to engage people in some sort of activity to enhance their ability to lead a meaningful life. This need not be restricted to work but can include simple things like cooking, exercising, painting etc.

To understand what kind of treatment a patient needs, an occupational therapist will first assess the person, their needs and concerns. They understand how an illness or a particular life event can impact a person's ability to perform routine tasks. The counselor and therapist will then work together with the patient to explore possible lifestyle changes and set goals related to this. These changes are centered around the patient's strengths and preferences and take into consideration the occupations that are the most meaningful to the patient. An occupational therapist can then help the patient develop the necessary skills and find ways to make their daily lifestyle easier to handle. Thus, their lives become meaningful and satisfying and they feel a sense of achievement.

Occupational therapists also address social barriers towards the rehabilitation of a person in a community. This is done through interventions that focus on building the patient's existing skill set, creating opportunities for social integration, preventing a relapse and modifying the environment. Some of the barriers it addresses include:

  1. Stigma: By providing the patient with an opportunity to master a skill, occupational therapy boosts self confidence. This helps address the stigma against people with mental difficulties being able to form strong interpersonal relationships.
  2. Safety: A person suffering from a mental disorder is often understood to not be able to take care of himself. By helping the patient create routines for himself and giving him the confidence to perform daily tasks like cooking etc, he is at a much lower risk of accidents than before.
  3. Socioeconomic status: By giving the patient the necessary skill set to hold a job and collaborating with employers and educators, an occupational therapist can help raise a person's socioeconomic status.

Occupational therapy can benefit any person diagnosed with a mental illness or who has recently undergone a traumatic accident. It can also benefit this person's friends and family who form his support system by teaching them how to balance their caregiving with daily responsibilities. If you wish to discuss about any specific problem, you can consult a specilized psychiatry and ask a free question.

3095 people found this helpful

Are You Depressed? It Can Hurt Your Sex Life

PGD(Sexual Medicine & Councelling) , Bachelor of Unani Medicine and Surgery (B.U.M.S)
Sexologist, Gurgaon
Are You Depressed? It Can Hurt Your Sex Life

Depression is one of those experiences when one may feel sad, lonely, dejected and discouraged. Doubt, anxiety and uncertainty crawl in so much so that they may lead to problems in decision making. A depressed person feels devoid of energy and the motivation to do anything at all seems to have disappeared.

Depression and some antidepressants curb sexual drive. This has a negative effect on the depression as sex releases 'happy hormones'. Thus depression and your sex life share a cyclic relationship. The effect of depression on your sex life is a result of both brain functioning and physical changes in the body.

So if depression is badly ruining your sex life, doing these will help big time:

  1. Depression often makes a person withdraw from others and cease to enjoy any experience. This becomes a thought pattern that cannot be cured with medication. Talking to a counselor can help unlearn these thought patterns and help people form new social bonds. As part of the treatment, the patient will need to find and explore new ways of enjoying sex that can strengthen strained relationships.
  2. Having an open conversation with your partner is key to improving relationships and one's sex life. Talk about your sexual needs and help your partner understand your mental barriers to sex. Find forms of foreplay that appeal to both of you. It is also important for you and your partner to understand that there is no 'standard' to how often you should have sex or how you should feel after it.
  3. Ask your doctor to adjust medication In cases where the antidepressant curbs libido, lowering or adjusting the drug dosage can be a solution to treat the depression without curbing sexual desire. Do not attempt to adjust your medication on your own. Your doctor may also change the drug to another that does not affect your sex drive.
3410 people found this helpful

I am 23 years old I have stammering problem for 23 years. What is the solution to cure that.

MSc, PGDGC
Psychologist, Chennai
Hi, check whether the stammering arises from the beginning of your birth or it is situational basis. If it is situational basis means you are anxiety it seems, be in that anxiety situation for longer time, this will reduce your anxiety. If it is from birth, ignore this condition, accept your problem of difficulty.
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I've memory loss problem I don't remember few things I forgot things where I keep this or that my age is 31 what's this it's almost happening from past 6 years please suggest how to sharpen my mind.

(MRCPSYCH-UK), MD - Psychiatry, MBBS
Psychiatrist, Hyderabad
Forgetfullness can be a symptom of depression or anxiety. Consult a psychiatrist in person for effective treatment. Eat well, sleep on time, maintain a regular day structure, meditation, breathing exercises, focus on the task, rehearse all these will improve your memory and concentration.
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I am 45 year old lady and into severe depression and anxiety. Hence I dont get sleep at all. I tried many ways like taking milk, banana and ayurvedic medicines. But nothing helped out. Please suggest me what should I do?

C.S.C, D.C.H, M.B.B.S
General Physician,
In a situational depression like this you need to achieve more mind control. Yoga and meditation are good. Also read or listen to music if you like it. And divert your mind by talking to good friend or relatives. Is your sleep deprived? you need constant support. Ask privately with all your details. Have you tested thyroid any time?
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Am suffering from depression. And I have take antidepressants and. Depression reduced. Bt I facing some low energy. please help me.

L L. B..,, M.Sc psychy,, N L P, P.G.D.G.C, M.S psychotherapy,, M.A child care, M A, clinical psy, M.A,social psychiatry,, M.Phil., psychology., Ph.D .,psychology
Psychologist, Vijayawada
Am suffering from depression. And I have take antidepressants and. Depression reduced. Bt I facing some low energy. p...
Internal insecurity may caused for low energy. You are feeling. I am depressed it reduced. But now also you have depressive thoughts. So better to psychologist for psychological counselling and behaviour modification methods. Low energy it is psychological feeling it can be reduced when you feel confident. Do not be stay alone develop busy schedules involve any work. Work will create a lot of energy with out proper work any one can have chance to feel low energy. If you feel low energy then take anything in that particular time. Then you feel confident. It reduces the feelling of low energy. Ok best of luck.
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Sir mai tabbco khat ho kayi bar chodana chaha par khud ko control nahi hota. Please help me. Or suggest me for any medicines which help me.

MSC Human Development , Hypnotherapy , Special Educator , ms- counselling and physiotherapy, Applied psychology Hons
Psychologist, Faridabad
You have go for rehabilitation. You also know that it is not good for your health. Try to make your will power strong. Or you can go for counselling. It will help you to come out of it.
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Can the person with bipolar disorder be completely cured?

BHARAT JYOTI, MRACGP, INCEPTOR, MD-PhD, FIPS, Fellow of Academy of General Education (FAGE), DPM, MBBS
Psychiatrist,
We can only manage like Diabetes or any chronic disease. Sometimes it cures to the extent of mathematical precision.
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Hi I wanna know one thing and that is I have been previously diagnosed with schizophrenia but in 2015 I have consulted to one doctor to whom my treatment was gone and he told me that now you are normal and from few days there is one problem is going and that is I have I laugh at silly things and sometimes I also laugh without any other reason so now I wanna know that .is it normal or not?

MBBS, MD Psychiatry, DNB Psychiatry
Psychiatrist, Nagpur
Laughing without any appropriate reason for it is never normal. But instead of speculating things in general, it is advisable that you consult a psychiatrist nearby with your family member so as to have an objective evaluation of your complaints. You may contact me online for any further queries or assiatance.
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I am 27 years old. I was preparing for government job for last 2.5 years but could not able to succeed, mind is always diverting here and there.. I could not able to concentrate properly. Unnecessary thoughts always break pace of my study. Smoking is another factor I think that affects my study. Masturbation always becomes compulsion especially at morning. I felt tired whole day. Please suggest me solution to quit smoking and unnecessary masturbation so that I can concentrate on my studies.

Masters in Clinical Psychology
Psychologist, Lucknow
I am 27 years old. I was preparing for government job for last 2.5 years but could not able to succeed, mind is alway...
Hi lybrate-user, Practice Mindful Breathing The primary goal of mindful breathing is simply a calm, nonjudging awareness, allowing thoughts and feelings to come and go without getting caught up in them. Sit comfortably, with your eyes closed and your spine reasonably straight. Bring your attention to your breathing. Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates. Notice the sensations in your abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath, and falling with the out-breath. Thoughts will come into your mind, and that’s okay, because that’s just what the human mind does. Simply notice those thoughts, then bring your attention back to your breathing. Likewise, you can notice sounds, physical feelings, and emotions, and again, just bring your attention back to your breathing. You don’t have to follow those thoughts or feelings, don’t judge yourself for having them, or analyse them in any way. It’s okay for the thoughts to be there. Just notice those thoughts, and let them drift on by, bringing your attention back to your breathing. Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing. It's okay and natural for thoughts to enter into your awareness, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing. For quitting smoking try nicorrette chewing gum available in market, seek psychotherapy for masturbation issue. It needs to be discussed in detail.
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I have memory loss problem and lazyness every time. Please suggest what to do?

Advanced Skills in Counselling, BSIC, Advanced Trainee of Transactional Analysis, DCS, Hypnotherapist
Psychologist,
I have memory loss problem and lazyness every time. Please suggest what to do?
These are symptoms of underlying stress and tension. If you are thinking all the time and feeling worried or tense it's possible that you will have memory loss and laziness. Please eat healthy, exercise every day and sleep well for 7-8 hrs. Counselling helps a lot in stress management by helping you learning newer strategies to deal with stress and improve memory too.
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Im having bad throat. I booze and smoke alot. Since morning it is very difficult to gulp anything. Is it just a bad throat or something serious. And its in the right side of the throat.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), diploma in anorectal disease
Ayurveda, Kolhapur
Im having bad throat. I booze and smoke alot.
Since morning it is very difficult to gulp anything. Is it just a bad t...
You need to do warm water gargaling along with salt, sitophaladi churn a 1/4 tsf with honey 4 times a day for 3 days. It definatly give you relief but if not then consult ent physician soon.
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I am an occasional smoker and want to quit the same and want to increase the stamina of body. Please suggest me the lifestyle and daily routine to detoxify my whole body and feel always energetic.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hye. Thanks for the query. Healthy eating for fitness and stamina 1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles Choose whole grains, roti, bhakri, unpolished rice and potatoes with skin where possible which have more fibre, vitamins and minerals. Remember carbohydrate rich foods contain fewer than half the calories of fats per gram 2. Eat lots of fruit and vegetables: Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals. Soups and fruit juices all count! Try grating vegetables like carrots and cabbage into parathas or add lots of vegetables to khichdis. 3. Eat more healthy fats - aim for at least two portions per week of nuts Include also oily fish like salmon, fresh tuna, sardines, mackerel and trout. 4. Cut down on saturated fat and sugar Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain. Replace saturated fats from butter, pastries, cream, pies and cheese with unsaturated fats found in vegetable oils, nuts, seeds, oily fish. Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead. 5. Eat less salt, adults should eat no more than 6 g per day. A high salt intake is associated with altered lipid profile, high blood pressure. Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content. Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes. 6. Get active and be a healthy weight! Ideally, 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity and muscle strength training on at least two days per week. Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight. 7. Don’t get thirsty Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay. Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration. 8. Don’t skip breakfast A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast, roti, poha, rawa, with fruit for a healthy start to the day. 9. Avoid alcohol and smoking. 10. Get good sleep.
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