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Dt. Ms. Chumki Ghosal

Dietitian/Nutritionist, Delhi

at clinic
Dt. Ms. Chumki Ghosal Dietitian/Nutritionist, Delhi
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I'm a caring, skilled professional, dedicated to simplifying what is often a very complicated and confusing area of health care....more
I'm a caring, skilled professional, dedicated to simplifying what is often a very complicated and confusing area of health care.
More about Dt. Ms. Chumki Ghosal
Dt. Ms. Chumki Ghosal is a popular Dietitian/Nutritionist in Greater Kailash, Delhi. He is currently associated with Dr. Rawat's Clinic in Greater Kailash, Delhi. Book an appointment online with Dt. Ms. Chumki Ghosal and consult privately on Lybrate.com.

Lybrate.com has an excellent community of Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 41 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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I am having severe headache for 2 months And feeling very tired, like all the time I just want to sleep.

BAMS, MD Ayurveda
Ayurveda
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I am having severe headache for 2 months
And feeling very tired, like all the time I just want to sleep.
The best remedy i can recommend you is as follows Natural home remedy using green tea and lemon: 1. Take 1 cup warm water 2. Add a green tea bag 3. Squeeze ½ a lemon 4. Mix well 5. Drink for instant relief This will help with your concern.

Cervical Lordosis Straightening Treatment

BPTh/BPT, MPTh/MPT
Physiotherapist
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Most commonly known as a military neck a straight or forward curve of the neck is abnormal and may cause an unkind progression of symptoms leading ultimately to cervical disk degeneration.

Reversal of cervical lordosis explained

The anatomy of the neck features a lordotic curvature in its typical and healthy state. This means that the cervical region has a gentle curvature with the open end of that curve facing the rear of the body. The base and top of the curve will be further posterior than the mid point, which will be further anterior.

When the lordosis is straightened, the neck becomes more upright and linear. This is more common than the next progression of atypical curvature, which is the subject of this article.

Actual reversal of curvature means that part or all of the cervical spine develops a kyphotic profile, with the open end of the curve facing anteriorly. Usually, this reversal is extremely mild, but is still very abnormal. What we now see is the middle of the curve being positioned posterior to the top and bottom.

In essence, picture the letter c and now turn it backwards: This is the shape of a reversed cervical lordosis.

Reversal of cervical lordosis causes

The spinal curvature in the neck is constantly in flux to some degree.

Congenital conditions and developmental conditions can have lasting effects on the natural degree of curvature typically demonstrated from patient to patient. These circumstances may be explainable due to injury or degeneration, or may be idiopathic:

Scoliosis can affect the normal lordotic curvature in the neck.

Cervical spondylolisthesis is a major source of reversed lordotic curvature.

Severe disc pathologies can facilitate a gradual loss or reversal of cervical lordosis.

Vertebral irregularities, such as wedging, can definitely contribute to lordotic alteration.

Traumatic injury, including vertebral fracture, can create the ideal circumstances for a reversal of lordosis to take place.

Severe neck muscle spasms can actually reshape the spinal curves, although these are usually temporary expressions and not actual structural conditions.

Effects of reversal of cervical lordosis
The neck is designed to curve in order to balance the spine, absorb stress, distribute force and provide proper movement of the head. When this curvature is diminished or reversed, symptoms may result, although this is not an inherent part of any altered lordotic condition.

Patients may experience stiffness and tension in the neck. Pain may be present and may even be severe in rare cases. Neurological dysfunction is possible in extreme cases, since the neuroforamen might not align properly, thereby causing a cervical pinched nerve.

In the worst circumstances, central spinal stenosis in the neck might affect the viability of the spinal cord, possible enacting the most dire of symptoms throughout the body.

Patients will also be more prone to injury, since the normal shock absorption qualities of the typical curvature have been lost.

While all these effects are certainly possible, they are not usual. In fact, a great majority of patients have minor symptoms or even no symptoms at all from mild reversed lordotic curvatures.

The pathology leading to a neck curve reversal (cervical kyphosis shown below right) may be inspired by a multitude of conditions as follows:
Post whiplash
Post head injury
Stomach sleeping
Poor sitting/working postures
Congenital spinal curvatures
Osteoporosis
Degenerative cervical discs (a form of osteoarthritis that can either be the cause of or the result of a cervical kyphosis)
Compression fracture of vertebral body
Infection of the cervical spine

Anatomy: straight vs. Curved

I've always heard that it was good to stand up straight.

stand upright, stick your chest out and hold your shoulders back! otherwise you're going get widows hump.

Are these expressions as familiar to you as they are to me? one might think that having a curved neck goes against what we heard from parents and teachers as we were growing up, but the reality is that there is a little bit a truth in both. Maintaining good posture throughout our lives is crucial to both the health of our spine and vital organs. On the contrary, a special type of curve called a lordosis is a good thing, both in the neck and lower back.

When we look at a person from the back their spine should be truly straight, so that the left and right sides of one's body is symmetrical. However, when we view a person from the side, the front and back of their body is different and this is reflected in a coinciding curvature of the spine. Both the lower back and neck are hollowed out (concave) and the mid or thoracic spine is protrudes (convex). Thus there is an alternation of curves functioning to provide stability, shock absorption and aid in propulsion. A straight spine would be very stiff and not flexible. Imagine the plight of a pole vaulter with an inflexible pole.

Nature's design of our spine and rib cage facilitates breathing and offers protective and supportive framework for vital organs. Spinal disks are shock absorbers and because they are in the front of the spine, lordotic curvatures keep them from having to bear weight. Kyphosis or loss of such curvatures bears weight upon the disks, leading to their ultimate degeneration. This process of deterioration is a form of osteoarthritis and in the spine is known as degenerative spondylosis.

Diagnosis
Although most physiotherapists or conservative orthopedists can recognize a cervical curve reversal upon viewing the patient's posture, a definitive diagnosis may be obtained via a standing lateral (side view) x-ray of the neck. Cause can often be determined by corroborating a comprehensive history, a thorough examination, x-rays and questions about sleep, work and lifestyle.

In my professional career I found that the majority of young adults presenting with cervical kyphosis either had a whiplash or were stomach sleepers from an early age. For desk jockeys 40-60 years of age, many hours of sitting with their head flexed forward almost dictates the fate of developing kyphosis. In prior years I considered cervical kyphosis a job hazard for the careers of accountants, attorneys and often teachers because of years spent with their head in a book or paperwork. However, the digital age offers some relief in that respect. A well-planned, ergonomically-friendly office can do wonders for protecting the spine in the sedentary worker.

Treatment for cervical curve reversal (kyphosis)
During my chiropractic practice I had the opportunity to note a good percentage of correction toward a more normal lordosis (noted on x-ray) for 70% of patients under my care. This was almost always consistent with those patients that followed all recommendations and were model participants in their own care. Here is the recommended treat plan:

Spinal manipulation of stiff and fixated spinal segments by a qualified physio
Flexibility exercises for flexion and extension of cervical spine
Resistance exercises for flexors and extensors of the neck
Learn the Alexander technique for maintaining good posture (hint: the basic philosophy is to sit and stand like you were hanging by a string from the vertex of your skull. Liken it to a puppet on a string).
Elimination of stomach sleeping
Avoid standing on your head, although some yoga postures may be beneficial
Use of orthopedic neck pillow while sleeping.
Cervical Lordosis Straightening Treatment

Diabetes Diet Modification

BHMS, Master of Science in Pharmaceutical Medicine
Homeopath
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Eating to Prevent, Control and Reverse Diabetes

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation.

While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.



Taking control of diabetes

Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes.

The most important thing you can do for your health is to lose weight—but you don’t have to lose all your extra pounds to start reaping the benefits. Experts say that losing just 5% to 10% of your total weight within a year can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.

It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.
The dangers of "sugar belly"

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, and processed foods like Vada-Pav, Samosa, Maggi, Biscuit and coffee drinks) are more likely to increase blood sugar level rapidly.

Cutting back on sugary foods can decrease trigger to pancreases for insulin secretion, protects from further damage and ensures body cells insulin receptors functioning.



What you need to know about diabetes and diet

Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to Blood glucose level. But what does eating right for diabetes mean?

You may be surprised to hear that your nutritional needs are virtually the same everyone else: no special foods or complicated diets are necessary.

A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat.

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs.

Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.


MYTH: A high-protein diet is best.

Fact: Studies have shown that eating too much protein, especially animal protein (Meat), may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.


MYTH: You have to cut way down on carbs.

Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.


MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.

Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.
Diabetes and diet tip 1: Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. You just need to be smart about what types of carbs you eat.

In general, it’s best to limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda, and snack foods. Focus instead on High Fiber carbohydrates—also known as slow-release carbs.

Slow-release carbs help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.

Choosing carbs that are packed with fiber (and don’t spike your blood sugar)

Instead of… Try these high-fiber options…
1 (White rice) Brown rice or wild rice
2 (White potatoes including fries and mashed potatoes) cauliflower mash
3 (White bread Whole-wheat or whole-grain bread
Idali - Dosa) High-fiber breakfast Chapati
Sandwich Eg and Milk
4 (Cornflakes) Bran flakes
5 (Corn) Peas or leafy greens

Making the glycemic index easy

The glycemic index (GI) tells you how quickly a food turns into sugar in your system. Glycemic load, a newer term, looks at both the glycemic index and the amount of carbohydrate in a food, giving you a more accurate idea of how a food may affect your blood sugar level.

High Carbohydrate foods spike your blood sugar rapidly, while high fiber contents in carbohydrate foods have the least effect.

You can find glycemic index and glycemic load tables online, but you don’t have to rely on food charts in order to make smart choices. Three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.

• Fire foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be much limited in your diet.

• Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).

• Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include “white food” replacements such as brown rice, whole-wheat bread.



Controlling weight with the glycemic index

Researchers believe that the key to weight control lies in reducing the amount of refined carbohydrates (“white” or “fire” foods) in your diet. Instead, focus on low GI or “coal” foods which keep you feeling fuller much longer.

Low-glycemic foods take longer to digest so sugar is absorbed more slowly into the bloodstream. As a result you’re less likely to experience a spike in your blood sugar level, you’ll remain sated for longer, and are less likely to overeat.


• Avoid processed foods like baked goods, sugary desserts, and packaged cereal and opt instead for steel cut oats, beans, dark green leafy vegetables, and whole grains.


• Eat whole fresh fruit instead of fruit juice—squeezing fruit releases more sugar so a whole orange has a lower GI than a glass of juice.
8 principles of low-glycemic eating

1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas and papayas tend to have a lower glycemic index than typical desserts.

2. Eat grains in the least-processed state possible: “unbroken,” such as brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, natural granola or muesli breakfast cereals.

3. Limit white potatoes and refined grain products

4. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream. Eliminate sugar-sweetened drinks.

5. Eat a healthful type of protein at most meals, such as beans, fish.

6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts). Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.

7. Don’t skip breakfast.

8. Eat slowly and stop when full.
Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).
Diabetes and diet tip 2: Be smart about sweets



Eating for diabetes doesn’t mean eliminating sugar. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.



How to include sweets in a diabetes-friendly diet

• bread or rice: Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.

• Add some healthy fat to your diet: It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. But fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean, however, that you should reach for the Snacks as Vada-Pav, Samoosa. Think healthy fats, such as carrot, cuccumber, cheese, yogurt, or some nuts.

• When you eat Sweet How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.
Tricks for cutting down on sugar

• Reduce how much soft drinks, soda and juice you drink. A recent study found that for each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. If you miss your carbonation kick, try shelf sparkling water with a twist of lemon or lime or a splash of fruit juice. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks.

• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sugar than the manufacturer would have.

• Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead.

• Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

• Start with half of the dessert you normally eat, and replace the other half with fruit.
Diabetes and your diet tip 3: Choose fats wisely



(Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.)

• Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat and whole milk dairy products. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.


• Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, Soyabean oil, Sunflower oil. Also focus on omega-3 fatty acids (Fish Cod. Liver oil Tablets), which fight inflammation and support brain and heart health.




Ways to reduce unhealthy fats and add healthy fats:

• Cook with olive/Soyabean/Sunflower oil instead of butter or vegetable oil.

• Trim any visible fat off of meat before cooking and remove the skin before cooking chicken.

• Instead of chips or crackers, try snacking on nutsor seeds.

• Instead of frying, choose to grill, boil, bake, or stir-fry.

• Serve fish 2 or 3 times week instead of red meat.

• Add cuccumber, Carrot, curd to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.




Diabetes and diet tip 4: Eat regularly and keep a food diary

If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it.

When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.




Eat at regularly set times

Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.

• Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.

• Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.




Keep a food diary

Research shows that people who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didn’t.

Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areas—such as your afternoon snack or your morning Breakfast—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.




What about exercise?

When it comes to preventing, controlling, or reversing diabetes, you can’t afford to overlook exercise can help your weight loss efforts, and is especially important in maintaining weight loss.


There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight.

You don’t have to become a gym rat or adopt a grueling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderate-intensity activities—meaning you work up a light sweat and start to breathe harder. Even house and yard work counts.



More help for diabetes
Next step...


Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.




Diabetes-friendly foods


Carbohydrates – Covers the three main types of carbs: sugars, starches, and fiber. Includes information on making smart carb choices. (American Diabetes Association www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html)


Carbohydrates and Diabetes – Explore a collection of simple tips on managing your consumption of carbohydrates. (UCSF Medical Center www.ucsfhealth.org/education/carbohydrates_and_diabetes/index.html).


Fruits – Many people mistakenly assume that fruits aren’t a part of a diabetes-friendly diet. But fruits, like vegetables, are loaded with nutrients and fiber. Learn

how to include them in your diabetes diet. (American

Diabetes Association www.diabetes.org/food-and-fitness/food/what-can-i-eat/fruits.html)


Fat and Diabetes – Information on the different kinds of fats, as well as what foods they are in. (American Diabetes Association www.diabetes.org/food-and-fitness/food/what-can-i-eat/fat-and-diabetes.html)

Diabetes Diet Modification

What I can have for a better die while doing gym. As well as I want to gain my muscles. Please advise me what is best.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist
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What I can have for a better die while doing gym.
As well as I want to gain my muscles.
Please advise me what is best.
1. Start exercising. Start working out if you are not active. Begin with body weight exercises like push up, pull up and squats. Weight training proves to be really helpful if you want to gain good quality weight. Train each body part twice a week. For example: Monday/Thursday: Chest + Triceps Tuesday/Friday: Back + Biceps Wednesday/Saturday: Legs + Shoulders Don't forget to warm up for at least 10 - 15 minutes. Warm up includes jumping, rope skipping, treadmill, cycling, stair climbing, etc. 2. Eat Healthy. Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food and any form of sugar. Do not at all starve yourself. Make it a habit to eat something healthy every 2 - 3 hours. Some of the recommended food items are boiled chicken and eggs, brown rice, brown bread, peanut butter, olive oil (extra virgin), green tea, dry fruits etc. 3. Consume 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. 4. Eat whole grains. Try to have multi grains spread throughout the day. Wheat, brown rice, oats are best sources of healthy carbohydrates but do not include these items in your dinner. 5. Increase protein intake. Protein proves to be the most essential nutrient when it comes down to gaining strength or building muscle. Therefore, consume all types of protein from both veg and non veg food items. Boiled chicken and eggs are the best sources of fat free protein. Sprouts are also rich in protein. 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.

Hi, i am 45 years old male, I am having acute tiredness and loss of concentration. Breathing blocking experienced in left nostril Snoring and occasional gasping experienced. Health check up reveals all tests normal. What could be the cause?

MS - ENT
Ear-Nose-Throat (ENT) Specialist
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Your symptoms are suggestive of obstructive sleep apnoea syndrome. Consult a sleep surgeon or ent specialist. Polysomnography is diagnostic test for this condition.

I am 20 years old and my health is not increasing. I am very thin and after eating a lot also no effect on my can be seen. I want increase my weight and and body muscles and mass. What can I do? And provide me a proper diet.

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda
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I am 20 years old and my health is not increasing. I am very thin and after eating a lot also no effect on my can be ...
Hi to increase weight you should improve your digestive system...by digesting your indigested food with the help of remedy and medicines will ultimately increase your appetite and digestive system...take chitrakadi vati after meal...Take ashwagandha churna with water twice a day..Take banana milk shake... Drink lots of milk and eat lots of milk products.. Like butter...ghee...

I am 33 years old female. I had a knee pain, swelling for the past two years. At present I had vitamin d deficiency. Range is only 6. 2. How can I increase my vitamin d?

Critical Care Training, MD - Internal Medicine, MBBS
General Physician
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Hello, regarding vitamin d deficiency, it is very common and specifically more common in females due to sun screen usage. But do not worry, I will prescribe you one sachet once a week and a medicine for a month and it will be corrected. Regarding knee. Problem, I would like to know more history and lab if any. Reply privately for further queries.

I am diabetic for the last 3 yrs. Using jalra50 & glycomet 500before& after breakfast. Please let me know the healthy diet.

MBBS, Diploma in Diabetology
Endocrinologist
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I am diabetic for the last 3 yrs. Using jalra50 & glycomet 500before&  after breakfast. Please let me know the health...
Sitagliptin and metformin is a good combination which you are on. It does not cause hypoglycemia in monotherapy and helps to preserve beta cells. In diet avoid high carbs and high glycemic load food avoid mango chickoo grapes banana custord apple. Avoid cashew kismis dates avoid fruit juices. Avoid extra salt and oil regular daily 40 min walk.

Hi I am a diabetic n under insulin control. I am taking protinex daily 2 teaspoon with milk to gain weight n muscle. Do you think I have taken d right decision kindly tell me what cud b other food items/routine to meet d above target.

CCEBDM, Diploma in Diabetology, MBBS
Endocrinologist
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Hi I am a diabetic n under insulin control. I am taking protinex daily 2 teaspoon with milk to gain weight n muscle. ...
Mr. Lybrate-user, to build muscle your diet has to have a bit more proteins is right. But most importantly you have to do specific strength building, muscle building exercise along with additional protein intake. 2 tea spoons of protein powder is hardly going to give any quantity required. It will be better if you consume 2 or 3 egg whites daily, that would definitely meet the additional need more adequately tether with powder.

I'm loosing my weight continuously and become weak I eat a lot but it didn't work.

MD - Ayurveda, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda
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I'm loosing my weight continuously and become weak I eat a lot but it didn't work.
Ayurveda believes in digestion not into giving heavy food for weight gain. According to ayurveda, food which are easy to digest but nutrient can gain weight. But I need detait history for perfact solution. Like your appetite? bowel habits sleeping habits kind of your work or job life style diet etc. But till you can do following: take daal rice more. Use cow ghee n milk. Avoid over eating start massage with til oil in morning, after that, do exercise whatever you want. Then bath focus in yourself avoid stress anger fear take ajvayan 1 tsp after meal. Start chyavanprash in morning.

I am 19 years old, male. My problem is that I am thin and not gaining appropriate weight although have good diet. Also my height is short. Please suggest something.

BHMS
Homeopath
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I am 19 years old, male. My problem is that I am thin  and not gaining appropriate weight although have good diet. Al...
Hello,Homoeopathic medicines are less invasive and have more herbal approach towards gaining the weight. There are a number of homoeopathic medicines, which treat the root cause behind the body’s inability to gain weight or bulk up. 1. Take alfalfa tonic(wsi), 2 – 2 tsp. Thrice a day, half an hour before meals. 2. Calcarea phos 200, 5 drops , once in aweek , morning empty stomach for 2 weeks. 3. Take eggs, milk, butter, bananas, potatoes, mangoes, figs, oats, soyabean and dry fruits. 4. do light exercises regularly to keep your body active. These homoeopathic medicines and dietary addition will increase your appetite and give your metabolism a healthy boost. ***If you do not get results with this treatment then please revert me i will suggest you to go through some tests.*** Thanks.

I am at starting phase of diabetes and not taking medicine but controlling with routine n exercise. How much is this safe.

CCP, MBA, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda
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I am at starting phase of diabetes and not taking medicine but controlling with routine n exercise. How much is this ...
This is good thing to control without medicine. Lower your intake of water. Have a max of 1 ltr water in 24 hrs. Maintain a gap of min 6 hrs in meals. Have less tea & coffee. Lower stress. Have chandraprabha vati 2 bd for 1 month before food.

What are major side effects of steoroids

Diploma in Diabetology, Master of Hospital Administration, MBBS
General Physician
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Common side effects of oral steroids include: Acne Blurred vision Cataracts or glaucoma Easy bruising Difficulty sleeping High blood pressure Increased appetite, weight gain Increased growth of body hair Insomnia Lower resistance to infection Muscle weakness Nervousness, restlessness Osteoporosis Stomach irritation or bleeding Sudden mood swings Swollen, puffy face Water retention, Worsening of diabetes

Hi i'm 32 year old I have sugar last 3 year my weight is 82 kgs and I regularly take medicine, and I also walk 6 km per day last 3 months, but couldn't loss my weight, will you help me sir how can I loss my weight.

Post Doctoral Fellowship in G I Surgery, MS - General Surgery
General Surgeon
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Your bmi is 35. 3, and you are obese. You have to persist with a low carbohydrate and low fat, high protein diet. Stop all cereals, sugar, bakery products and desserts. Take the white of 2 boiled eggs and lots of fruits and green vegetables and salads. White meat like fish and chicken made in little bit of olive oil / cornflower oil is good. If you don' t loose weight soon you will develop high bp and need bariatric surgery. For more details read the health tips I have written on this website or send me a personal question.

Am gaining my body with what the problem its thyroid problem is there r any other offcourse my weight is 115 how can I control.

CCEBDM, Diploma in Diabetology, MBBS
Endocrinologist
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Am gaining my body with what the problem its thyroid problem is there r any other offcourse my weight is 115 how can ...
Mr. Lybrate-user, you having obesity, grade 2, with 35.11 kgs/m2 bmi. This very high and can be troublesome. It is better to get tsh levels checked (thyroid assay), that will help in finding out if there is hypothyroidism. If uncontrolled hypothyroidism is present then weight gain is very common. It is better if you join a gym and do exercise under guidance, that will help. Plus a proper dietary intake has to be planned, giving calories based on your ideal body weight and extent of daily exercise. So first get thyroid testing done. Thanks for the question.

I am getting too weak and skinny day by day. What should I do to get some fat and strength?

BHMS, MD - Homoeopathy
Homeopath
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I am getting too weak and skinny day by day. What should I do to get some fat and strength?
As your condition is given, this is the reason for your problem that you are suffering from tuberculosis. This disease has this feature of decreasing weight. So, to manage it you have to take carbohydrate and protein rich diet. Like, rice, potato, rajma, pulses, beans, etc. This diet can only maintain your body, after you get cured of your tuberculosis, there will be improvement in your health.

The Right and Wrong Way to Stretch Tight Muscles

BPTh/BPT
Physiotherapist
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Being flexible is not always about doing splits or doing some random bending. It is about achieving a level of mobility that will not hold you back from doing whatever you are able to do. Most people think that stretching or flexing your muscles and body as the first method to defend you from pain. But if stretching and flexing can be done correctly, it can lengthen one's muscles and give one relief from pains and aches. Stretching is also done to increase the functional range of one's joints and muscles. There are various ways by which one can stretch their muscles. However, the question which looms over here is which is the correct procedure and which is the wrong one.

The Wrong Vs the Right Way
Before discussing about the correct way, let us talk about the various wrong ways in which stretching can be done. The first rule is that if stretching is causing you pain or if it is hurting you, then you are probably taking it too far. A muscle needs to relax as much as possible, if it needs to stretch. If one is stretching so hard that he or she cannot relax then the muscle will not lengthen. Stretching should never be painful.
One should also avoid stretching for an insufficient length of time. Only a few seconds of stretching will not hold the therapeutic effects of stretching.

The following methods are few of the correct ways to stretch:
1. Always start with the warm muscles. Warm your muscles by doing some aerobic movement or by applying heat with the help of a warm bath.
2. After warming your muscles, monitor your level of discomfort. Let it go once you feel pain.
3. Hold any stretch for at least 30 seconds.

Stretching the Correct Muscle
There are muscles, which need to be stretched and there are muscles, which should not be. So getting to know the correct muscles to be stretched is as important as knowing the correct procedure to stretch your muscles. Every muscle, which does not hurt should not be stretched. There are different types of muscles that cause pain like stiff, tight, short muscles and long muscles. Muscles that are tight should only be subjected to stretching. Stretching muscles that are too long is not a good idea.

Using Physiotherapists
Most people who cannot determine which muscle should be stretched and which should not be should consult a physiotherapist. Physiotherapists can quickly and easily diagnose muscular issues. They will also show ways to stretch which are most effective for particular needs.

Stretching should be made a part of one's life. It is a way by which one can become their healthiest self and avoid muscular imbalances.
The Right and Wrong Way to Stretch Tight Muscles

Sir. My tummy fat is increasing day by day. I have reduced ma intake of fast food. N I exercise as well. But I see no big changes. What should be done?

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda
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Sir. My tummy fat is increasing day by day. I have reduced ma intake of fast food. N I exercise as well. But I see no...
Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one cup of water. If you use freshly ground black pepper, then just add one-quarter teaspoon. Drink it in the morning on an empty stomach. Do this daily for at least three months.

Are there any benefits of green tea ?

M.Sc - Dietitics / Nutrition (Delhi University)
Dietitian/Nutritionist
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Are there any benefits of green tea ?
Definitely yes, green tea is an excellent source of antioxidant which prevents us from many diseases.
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