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Dr. Chandan

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I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage.

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Dr. Chandan is a renowned Toxicologist in Najafgarh, Delhi. You can visit him/her at Bir Nursing Home in Najafgarh, Delhi. Save your time and book an appointment online with Dr. Chandan on Lybrate.com.

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  • Masters Of Science In Dietetics And Food Service Management Msc. (DFSM), Certified Diabetes Educator (CDE), Advanced Clinical Nutrition Program, Post Graduate Diploma In Clinical Nutrition And Dietetics PGD, Bachelors Degree In Applied Nutrition Bhsc

    Finally! It’s Diwali, the festival of lights. The festivities have already started and you have let your guard down by happily munching on sweets and festive savouries. While your cravings are satisfied, it’s a different story for your body. Calories are getting piled up with almost little exercise, unhealthy habits are playing havoc with your metabolism (know more, which food Can Jumpstart Your Metabolism). You might just see yourself 3-5 kilos heavier post Diwali.

    The usual source of high calorie food during Diwali are the sweets that you eat. Laden with sugar and ghee, they are a recipe for disaster. So the question here is, how do you control the craving and keep away from calories? Follow these tips and you shall thank us later:

    1. Drink up: No! Not the beer. It is very important that you drink at least 2-3 liters of water regularly. Dehydration can make you crave for sweets as the body may get confused between thirst and hunger. This also means that you need to avoid carbonated beverages such as sodas and other soft drinks.
    2. Load up on protein: Eat protein based foods such as chickpeas and cottage cheese to fill up your protein quotient. Protein keeps your metabolism elevated and also makes you feel fuller. Try this: eat a protein rich snack before you head out as it will help reduce your appetite thus, helping you to avoid binge eating.
    3. Choose sweets wisely: If you must eat sweets, then make sure you don’t overindulge. Stick to one or two sweets; also pick sweets that are less sugar laden. For example; choose the rasgulla instead of the gulab jamun and squeeze the rasgulla before eating it in order to avoid the sugary juice within it.
    4. Smile at the sight of nuts: Nuts such as cashews and almonds contain heart healthy fats that are good for you. Keep the portion size small as they are high calorie food, eat them regularly as they promote satiety; which means your chances of gorging on sweets considerably reduce.
    5. Never forget to exercise: If you did not pay much heed to what you had, make sure you burn those extra calories off. Go for a run, swim or even a game of football; anything that keeps your heart rate elevated to the fat burning zone for 30-40 minutes.
    6. Be aware of what you eat: Being aware of what you are eating is the most important tip that you can ever get. You need to be conscious about the type of food you eat and also how much of that you consume. Eating healthy does not mean you can eat too much, as they still contain calories.
    7. Eat Slowly: Eat your calorie (know more how to burn Calories) laden foods slowly then you might end up eating much lesser than otherwise. Also, slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. 
    5 Thanks
  • M.Sc, Internship From AIIMS - Diploma in Diet and Nutrition, Diploma in Diet and Nutrition

    Festivals without sweets are unheard of in India. Think of Diwali and you’re sure to conjure visions of ‘mithai’, dried fruits and ‘laddus’. These sweetmeats are rich not only in taste, but also in calories. This makes festival food a big problem for weight management. Thankfully, there are ways to have a sweet celebration without putting on excess weight.

    Here are a few tips.

    1. Eat in moderation: It is impossible to completely avoid sweets during this festive season. However, you can keep a check on the amount you eat. Limit yourself to one or two pieces of mithai instead of gorging on them. Avoid second helping of sweets at all costs.
    2. Pick your sweets carefully: Not all sweets have the same calorific value. Sweets that are deep fried such as gulab jamuns have a higher calorific value than rasgullas. Similarly homemade sweets are usually much lower in fat content than store bought ones. If you are making sweets at home, try replacing the sugar with jaggery to lower the fat content. Eating dry fruits over sweets can also help minimize your calorie intake.
    3. Do not skip your meals: Eating heavy sweets may make you want to skip your regular meals, but this is a terrible idea. Do not miss out on your regular servings of fruits, vegetables and carbs. Do not replace your normal meals with snacks and dried fruits. If necessary, lower your portion size and have a light soup for dinner instead of your regular meal.
    4. Avoid sweet drinks: Since you cannot avoid eating sugar, skip drinking sugar. Avoid sweetened drinks such as colas and processed juices. Instead, pick light drinks such as buttermilk, lemonade and jaljeera. Green tea is also a good option during Diwali. If possible, avoid alcohol.
    5. Stay hydrated: When eating such rich and heavy food, it is important to drink plenty of water through the day. This keeps the body hydrated and helps flush toxins from the body. Drinking water also reduces the urge to snack and can help keep a control over your food intake.
    6. Eat mindfully: Chew your food and mithai slowly while eating. This will ensure that you thoroughly enjoy it and will keep you satiated for longer. Avoid eating on the go. Mindful eating also reduces the urge to snack excessively and hence controls your food intake.
    7. Exercise: Do not make Diwali an excuse to not exercise. Set aside half an hour at the beginning of the day to exercise and kick start your metabolism. Breathing exercises such as Pranayam and anulom vilom can also help clear your respiratory passages and help prevent problems sue to the pollutants in the air.
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  • MD - Obstetrtics & Gynaecology, MBBS

    Folic acid is an important form of vitamin B which women must take during pregnancy. It is a form of man-made vitamin B known as folate. Folate plays a significant role in producing red blood cells and helps in the development of your baby’s neural tube into the brain and spinal cord, preventing any kind of birth defects in babies. Birth defects of the brain or spinal cord may occur in early stages of pregnancy. Therefore, by the time a woman discovers her pregnancy, it may become too late to prevent the defects.

    How much folic acid should be taken?

    A woman should start taking folic acid within the first three to four weeks of pregnancy, as birth defects may occur during this time. Women who start taking folic acid a year before getting pregnant produce healthy babies without birth defects.

    400 mcg of folic acid is the recommended dose for all women who are of childbearing age and also in the first trimester of pregnancy. Multivitamins with the recommended amount of folate and folic acid supplements are generally prescribed as they help the mother deliver a healthy child. From the fourth to ninth month of pregnancy, the dose must be increased to 600 mcg.

    Benefits of Folic Acid

    Without sufficient folic acid in your body, the neural tube of your developing baby may not close properly. This may lead to neural tube defects, which include:

    • Spina bifida, a condition where the spinal cord or vertebrae develop incompletely. A baby with spina bifida may be disabled permanently.

    • Anencephaly, a condition that features incomplete development of the brain. Babies affected with anencephaly do not live long.

    Having a sufficient supply of folic acid prevents these neural defects from developing in your baby.

    Taking folic acid before and during pregnancy protects your baby against many other conditions. They include:

    • Cleft lip and palate.

    • Low weight during birth.

    • Chances of miscarriage.

    • Premature birth.

    Folic acid also reduces the risk of developing pregnancy complications in the mother such as heart diseases, stroke, several cancers and Alzheimer’s disease.

    Folic acid is naturally found in dark-green vegetables, which you must consume in abundance. Other sources of folic acid include fortified breakfast cereals, beef liver, lentils, egg noodles and great northern beans.

    1807 Thanks
  • Bachelor of Ayurveda, Medicine and Surgery (BAMS)

    Have you been noticing an increased level of fatigue for quite some days and that’s pushing you to doze off at the desk? Don’t grab that energy drink with an attractive name, sniff through an energy bar in place of gulping down that chemical cocktail. If you are willing to take your energy levels off the charts, it’s important to pay attention to your daily meals and check whether they are able to cater to your daily needs of energy. Know more to boost the enery level.

    Here goes a list of top 6 things that can spike up your energy levels:

    1. Water: You may have heard of it quite a few times, but that makes sense. Human body has 60 percent water constituency implying that the muscles, skin and brain have a considerable amount of water. Several studies show that even a bit of dehydration can reduce your energy levels by slowing down the metabolism (Know more about Metabolic Disorder). Thus, keep hydrated as much as possible, and you can even add basil, mint, lime juice or something healthy to make it tastier.
    2. Seeds, nuts and oils: Just because almonds and peanut butter have high levels of fat content, it doesn’t necessarily signify that you should be avoiding them. All these are healthy fats, and your body would definitely love the healthy treat and keep you brimming with energy.
    3. Greek yogurt: This healthy food consists of high levels of protein and lower amounts of sodium and sugar than regular yoghurt. It will definitely keep you fuller than normal. You can even add a stream of honey or a splash of vanilla or small bits of dark chocolate. This is an easy option for your afternoon cravings, and your body would love it.
    4. Bananas: This fruit contains all the essential vitamins that give your body natural energy and you can eat them on-the-go and there is hardly any need for a dressing. If you are not a lover of this nutritious fruit, then you can dip it in chocolate sauce or add a slab of peanut butter or anything that would make it tastier.
    5. Lean protein: You must have learnt in your school biology lesson that protein gives energy? It is required for all functions of the body, including blood clotting, repairing of cuts and nicks as well as production of antibodies. Eat as much baked salmons, hard-boiled eggs, walnuts, apples, sweet potatoes as you can.
    6. Dark chocolate: If any of the above mentioned foods couldn’t put a smile on your face, then this is surely going to succeed in doing so. Keep good amount of dark chocolate with you and grab it anytime you feel fatigued or sleepy.

    These yummy foods are yummy treats in the truest sense, and they would surely help in resetting your energy levels.

    7762 Thanks
  • MBBS, DNB (General Medicine)

    Cholesterol is a vital component, which helps the body to make healthy cells. This wax like component is found in the lipid of the blood. An increased cholesterol count elevates the risk of heart diseases in a person. It thickens the vessels of the arteries resulting in less oxygen flow in the heart. This, in turn, increases the chances of a stroke. High cholesterol can happen from lifestyle habits and inheritance. It is completely treatable and preventable.

    What causes high cholesterol?
    The blood carries the cholesterol which is attached to the proteins. The combination of cholesterol and protein is known as the lipoprotein. Primarily there are two different kinds of cholesterol that the lipoprotein carries:

    • Low-density lipoprotein: LDL is the bad guy that carries all kinds of cholesterol present in the body. It eventually rests on the walls of the arteries, making it narrow and hard.
    • High-density lipoprotein: This is the good guy which scans the excess cholesterol and take them back to the liver.

    Ideally, the body should have low LDL and high HDL. But often the reverse happens, resulting in high cholesterol and cardiac diseases. Factors such as unhealthy diet, inactivity for most of the day and obesity is responsible for the same. Even the genetic set up can play a hand in a high count of LDL in the body. There is nothing that can be done in this case except to seek medical help.

    6 factors that put you at risk:

    1. Poor diet: Cholesterol levels are dramatically increased when baked products and saturated fats are consumed in an excess amount. Other high cholesterol food products include dairy products, processed fats and red meat. Refraining from this food items will drastically reduce the chances of getting high cholesterol in the body.
    2. Obesity: Obesity results from too much of fat storage in the body. It not only fatigues a person faster, but puts a person at high risk of getting cholesterol. The body mass index should be always lesser than 30 to abstain the risk of cholesterol.
    3. Waist circumference: A waist circumference of more than 40 inches in men and 35 inches in women can increase the risk of cholesterol.
    4. Diabetes: This is one of the major causes of high cholesterol. It not only damages the artery lining, but results in higher LDL and lower HDL.
    5. Less workout: Leading a life which is devoid of exercise and jogging can increase the chances of getting high cholesterol. Exercise boost HDL count in the body and mitigates the risk of low HDL.
    6. Smoking: The blood vessel walls get damaged with smoking. The blood vessels start accumulating fatty acids thereby increasing the chances of getting high cholesterol.
    6597 Thanks
  • Masters in Dietetics and Food Service Management -, B.Sc.- Dietitics / Nutrition -, Reebok Instructor Course

    Breakfast is considered the most important meal of the day, no matter which culture you belong to. The age old saying goes that you should have breakfast like a king, lunch like a prince and dinner like a pauper. Let's look at some of the menu items, which are not considered ideal for breakfast menus on a regular basis along with a few others which are.

    Some of the unhealthiest breakfast foods:

    1. Chole bhatture or oily pooris: These are favorite items within Indian breakfast menus. However, they are full of oil and saturated fats. Apart from contributing to diabetes and blood pressure, bloating, acidity, and heartburn are also common side effects.
    2. Pakoras, samosas or kachoris: Common items which are included in many breakfast and snack menus, these oily fries are major contributors to bad cholesterol, reduce good cholesterol and is are major contributors to obesity.
    3. Sugary cereals: While plain corn flakes are good, sugary cereals have processed sugar and are a no-no for breakfast items as they could cause elevated blood glucose levels and thus cause a host of problems.
    4. Medu vada: While having a medu vada once or twice is alright, having it as a daily breakfast item will add a lot of oil to your diet and so, should be avoided.
    5. Bakery items: Many bakery items such as doughnut, Tiffin cakes, and sweet breads usually tend to have a lot of processed sugar, refined flour and additives which can be harmful to your health.

    Some healthy breakfast foods:

    1. Idli: This is a staple breakfast item in southern India and is very healthy as it is prepared by steaming rice mixes. However, reduce spicy chutneys or side dishes while consuming idlis as they can be quite bad for health.
    2. Upma: Another export of the south, upma is now loved all over India and the world. Made with suji or rawa and very little oil, this is a great and filling breakfast alternative.
    3. Poha or Chivra pulao: Made from flattened rice flakes, poha, also known as chivda pulao, is a great healthy alternative and should be incorporated in breakfast diets.
    4. Indian veg sandwiches: As long as the bread is whole wheat, this is a very healthy option as it is usually made with vegetables like tomatoes, cucumbers and potatoes and also has chutney as the dressing.
    5. Dosa: Another great option from southern India, this is a great breakfast food if the sambar and accompanying dishes are cooked in less oil and have fewer spices.
    6. Khakra: This dish which comes from Gujarat is also a great breakfast item and can also become a low calorie snack for cravings in between meals.
    7047 Thanks
  • Bachelors Of Physiotherapy, Diploma in Nutrition and Health Education

    From an early age we’re taught that alcohol is bad for us, but is that really true? Drinking yourself silly every night can have disastrous consequences, but having one drink a day is associated with a number of health benefits. The key here is moderation. Moderate drinking can be defined as one drink a day for women and two drinks a day for men. This is a daily quote system and not to be taken as an average over time.

    Here are a few ways your body can benefit from the occasional drink:

    • It boosts cardiovascular health: Many types of alcohol are rich in phenols. This helps fight stress, reduces the risk of hypertension and can protect the heart against a number of cardiovascular conditions. Moderate amounts of alcohol can also increase the amount of good cholesterol in the body and influence the clotting of blood. Higher levels of cholesterol help protect against heart diseases while by influencing the blood clotting process, alcohol can indirectly help prevent the formation of blood clots in the arteries.
    • It slows aging: Some types of alcohol like wine are rich in antioxidants. This helps flush toxins out of the body and can slow down the aging process. An antioxidant called resveratrol that is found in red wine can even increase the lifespan of cells and activate enzymes that slow down the aging process. It is also said to increase DNA stability thus extending a person’s lifespan.
    • It can help fight diseases: Alcohol is said to lower the risk of catching a cold. A warm drink like brandy can also be used to treat sore throats and a cough. Tonic water contains quinine that is anti inflammatory and has analgesic properties. Though medication for malaria is now easily available, tonic water can be used to treat the initial phase of the disease if proper medication is not available.
    • It enhances your libido: Excessive drinking can lower your sex drive, but when consumed in moderation, alcohol can lower the risk of erectile dysfunction. Moderate amounts of alcohol also help lower inhibitions and thus encourage people to form sexual relationships.
    • It improves cognitive ability: Almost all forms of alcohol contain ethanol that helps neurons resist wear and tear. This can lower a person’s risk of suffering from Alzheimer’s or dementia later in life. It can also enhance problem solving abilities and encourage creativity.

    All of the above benefits are applicable only if alcohol is consumed in moderation. Thus do not use them to binge drink.

    8245 Thanks
  • Post Graduate Diploma In Nutrition And Dietetics, B.Sc. - Dietitics / Nutrition

    With the change in lifestyle and stressful work profiles, a few ladies lean toward fasting with little alterations like tasting some water, tea or coffee. Few of them likewise consume fruits and dry fruits. In case you are fasting the altered way, you can begin your day with the same meal excluding dry fruits, fruits and coconut water.

    These things can be included later in the day when you truly feel the need. Abstain from drinking an excessive amount of tea or coffee. Likewise, abstain from eating anything sweetened and high in sugar items while you are fasting. As the time gap will be long between your meals, eliminating these foods will help you stay away from unnecessary stress on the digestive system. This is how you can fast the healthy way during Karva Chauth:

    1. Nuts: Have plenty of nuts, for example, almonds and walnuts as they build up your energy for the day and are highly beneficial for your health. These nutritious nuts are high in fats that are essential for the body (connected to anti-aging and bringing down cholesterol). They are high in protein, which will keep you satisfied for a longer period of time.
    2. Water: Drink two to three glasses of lukewarm water. In case the water is warm, it gets consumed quicker as it matches the surrounding body temperature. This is essential to fuel up your reserves at the time of your sargi.
    3. Tea: It is an individual decision to consume some fluid at night. For those of you, who might want to do this, ensure in case you are having tea, to drink it with plenty of milk. Generally having tea on an empty stomach will increase the acidity of the stomach and may bring about pain.
    4. Sargi: In the morning while you have sargi, maintain a strategic distance from extremely sugary foods. In case that it is an absolute necessity, have just a bit to taste. The guideline is that sweet foods have a tendency to disturb hunger later in the day. So stay away from those appetite enhancers by keeping away from a lot of sweet. Homemade paneer is a healthy choice as it is high in protein and will in this way give you energy.
    5. Breakfast: Go for a light breakfast in the morning to stay away from a migraine and feeling heavy-headed the entire day. You may pick products like fruits and whole grains for your breakfast rather than refined oats and bread.
    6. Organic Products: Desserts build your hunger even more. In this manner try staying away from desserts the entire day. Rather you can pick organic products, as they give you early satiety with healthy nourishment.
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  • MBBS
    General Physician

    Vitamin D is a crucial vitamin that is soluble in fat. Vitamin D is essential for the growth of your bone and it ensures increased flow of calcium into your bloodstream by promoting the process of its absorption from the consumed food. Poor concentration of vitamin D may result in the development of rickets in children and osteoporosis in adults. Vitamin D is important in maintaining the immunity of your system; deficiency of vitamin D gives rise to a number of health problems including cardiac disorders, arthritis, hypertension, diabetes and even cancer.

    Daily exposure to mild sunlight helps to synthesize Vitamin D in body. Dietary sources include milk, cod liver oils, fish, meat, fortified dairy and food products.

    The most reliable way to diagnose the deficiency of vitamin D is through blood test; it is the most effective method of measuring the level of vitamin D in your blood. The following are some dominant symptoms of vitamin D deficiency:

    1. Influenza: According to studies, vitamin D acts a guard against the attack of a number of respiratory infections which are widespread in children. Hence, lack of vitamin D in children is responsible for the development of various respiratory tract infections and diseases.
    2. Depression and Schizophrenia: The root cause of depression and various other psychiatric disorders have been linked to deficiency in vitamin D. It is extremely important for expecting mothers to maintain a sufficient level of vitamin D in their body, during the gestation period to reduce the risk of delayed brain development and other mental ailments in the new born babies.
    3. Cardiovascular disease: Cardiovascular ailments are more prevalent among people, who tend to suffer from vitamin D deficiency. Patients who suffer from cardiac discomfort have responded well to vitamin D treatment.
    4. Asthma: Intake of vitamin D supplements reduces the severity and discomforts that are associated with asthma and have also shown considerable reduction in the occurrence of asthma attacks.
    5. Periodontal disorders: Lack of vitamin D may result in the formation of numerous harmful bacteria in your mouth and may give rise to several oral discomforts in form of painful gum inflammation, bleeding and loss of tooth. Vitamin D aids in the formation of cathelicidins and defensins, which are effective in maintaining the overall oral health.
    6. Cancer: Types of cancer including prostate cancer, breast cancer and colon cancer are linked with vitamin D deficiency. Supplements of vitamin D are helpful in controlling the growth and development of breast cancer, especially the estrogen sensitive breast cancer.
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  • Dietitian/Nutritionist

    300 Calories is the average calorific value of our daily sugar intake. It's no wonder then that dietician and weight loss (Learn more about weight loss) gurus across the world will advise you to quit added sugar as the first step of a weight loss program. Added sugar refers to processed sugar in the form of cubes, sugar crystals or powdered sugar and does not include natural sugars found in fruits, vegetables etc. Apart from cakes and sweets, we eat added sugar in a number of ways including a number of packaged foods like sauce and salad dressings.

    If you consume a lot of sugar on a daily basis, quitting added sugar could leave you with withdrawal symptoms. Quitting added sugar is not easy, but here are a few reasons it is well worth the effort.

    1. You'll have fewer pimples: Sugar has inflammatory properties. This can trigger systemic inflammation leading to the acne. Thus quitting sugar can instantly reduce the number of pimples on your face and give you clearer skin (Learn more about Healthy Skin).
    2. It improves the health of your heart: Added sugar can raise insulin levels. This activates the sympathetic nervous system and increases blood pressure and heart rate. Stopping your consumption of added sugar can lower cholesterol levels and decrease the amount of triglycerides in the body. This lowers blood pressure and boosts cardiovascular health. (Know more about blood sugar level)
    3. A friendly weight scale: Replacing toffees with dry fruits will considerably reduce your calorific intake. Similarly switching packaged salad dressing for fresh homemade dressing can also make your salad healthier. Given that we eat added sugar in so many forms, making a conscious decision to quit added sugar can have a big impact on your daily calorie intake. Studies show that this simple step can lead to a weight loss of up to 10 pounds in six months.
    4. It'll make remembering names easier: Added sugar can hinder learning and memory. Over time, it can also damage communication between brain cells. Quitting sugar can boost both your short term as well as long term memory. You will also find it easier to focus on will be able to be attentive to something for longer periods of time.
    5. A good night's sleep: You don't just need 8 hours of sleep a day; you need 8 hours of restful sleep at the right time. Sugar makes blood sugar fluctuate and the crash that follows a sugar high can make you feel sluggish around mid-day. Many people find that if they have an afternoon nap, it becomes more difficult for them to fall asleep at night. Sugar also releases cortisol that interferes with sleep. Thus quitting added sugar can keep you alert through the day and help you fall asleep easier at the end of the day.
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  • Post Graduate Diploma in Sports Science and Nutrition, BHSC in Dietetics

    Do you have an overwhelming craving for soft drinks? Are sodas and soft drinks part of your everyday diet? Soft drinks are very popular and common among today's youth and adults alike. However, the consumption of soft drinks may have several impacts on your health and may lead to severe consequences. Soft drinks contain chemical preservatives and other harmful substances, which are capable of affecting all major organs of the human body. Here is a list of disorders, health conditions and complications, which may arise from the consumption of soft drinks:


    1. Asthma is common in many consumers of soft drinks, which contain sodium benzoate as a preservative. These preservatives may mix with your diet and lead to reduced potassium content in the body. The chances of rashes are also enhanced.
    2. Dissolving of tooth enamel
    3. Soft drinks contain solvents, which are highly reactive. When these mix with the saliva or the stomach acids, they may turn acidic. Your mouth and teeth may get affected. Tooth enamel may dissolve, and the esophagus may get damaged.

    Heart diseases

    1. Soft drinks contain fructose corn syrup, which increases the risk of metabolic disorders in the body. The chances of heart diseases and diabetes get enhanced. 
    2. Sugar overloading
    3. This is a phenomenon which occurs a few minutes after consuming soft drinks. The blood-sugar level may shoot up, and an insulin burst is possible. Blood pressure increases, the pupils may get dilated, and the liver may dump more amounts of sugar in the bloodstream.

    Kidney disorders

    Many soft drinks contain phosphoric acid, which causes a disturbance in the digestive system, affecting all the supportive organs. The chances of kidney stone formation get increased because of phosphoric acid. Other renal problems are likely as well. 

    Reproductive problems

    The cans of soft drinks have a coating of resin for looking good and having a shiny appearance. Resin is composed of Biphenyl A, which is a cancer-causing chemical. The endocrine system gets affected, which may lead to reproductive health problems and premature puberty. 


    When soft drinks are consumed, urine contains calcium along with phosphoric acid. This may lead to osteoporosis, which is a condition where the bones get weakened and deprived. Calcium deficiency is also observed in people who consume a lot of sodas and soft drinks. 


    1. Obesity is very common among regular consumers of soft drinks, and soda based beverages. According to research, one single can of soda may increase the chances of getting obesity by quite a percentage.
    2. You should not drink soft drinks and soda regularly. This will keep you away from many health conditions. You should consume alternatives for soft drinks such as homemade iced tea and natural fresh veg juices and whole fruits, which contain no added chemicals and preservatives. 
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  • BHMS

    Pregnancy brings with it a new set of additional responsibilities. The mother has to be extra vigilant about monitoring and caring for her health. This ensures that sufficient nutrition is being provided to the growing infant, at the same time, ensuring no harm comes to you. Listed below are some simple ways to do the same.

    1. Prenatal care: As soon as you realize you are pregnant, it is advisable to talk to a doctor or a midwife about proper prenatal care. This could include anything and everything from prenatal vitamins to food habits to exercise to sleeping habits to periodic scanning and a number of other things that your doctor will prescribe.

    2. Diet: You need to ensure two things that is you are eating enough for two people and everything is healthy and not harmful for the little one that gets all its nutrition through you. The diet should be healthy, nutritious, wholesome and of course free of junk. Some pointers to a healthy diet include:

    a. Include a good amount of fruits and vegetables every day; break it into five small portions.
    b. Sufficient amount of carbohydrates should be the basis of each meal.
    c. Whole grains are preferred to white grains, which also give good amount of fiber.
    d. A good amount of proteins including fish, eggs, meat, nuts, pulses, milk, and other dairy products.
    e. Ensure adequate amount of iron, calcium, and other minerals are included in the diet.
    f. Avoid eating unpasteurized dairy products, uncooked or undercooked food and smoked seafood.
    g. While most vitamin requirements should be met through the diet, in some people, prenatal vitamins which provide the increased demands for folic acid.

    3. Weight gain: If your weight was normal for your age and height before pregnancy, expect to add about 12 to 15 kg during your pregnancy. Consult with your doctor on weight changes and nutritional aspects to monitor weight throughout pregnancy. This could change based on if it is twins, your weight before pregnancy, and body type.

    4. Exercise: Exercising during pregnancy is being increasingly encouraged for the following reasons:

    a. Improved energy levels
    b. Controls back pain
    c. Improved sleep pattern
    d. Improves constipation
    e. Improves muscles strength and endurance
    There are specific exercises designed to benefit the pregnant women. Whether it is walking or swimming aimed at improving overall health or Kegel exercises aimed at improving vaginal and perineal muscles, your doctor should be able to draw up a routine.

    5. Lifestyle changes: With pregnancy setting in, it is time to bid goodbye to smoking and drinking alcohol. Continued smoking after onset of pregnancy has many serious complications, including growth retardation, low birth weight. Alcohol can lead to miscarriage, stillbirth and premature delivery.

    These are simple ways to monitor and care for your and of course, the baby's health throughout pregnancy.

    5817 Thanks
  • Bachelor of Ayurveda, Medicine and Surgery (BAMS)

    While many of us may associate healthy food with a healthy body, it is also true that healthy food can support a healthy brain. As we start to grow old, there is something known as oxidative damage which can lead to memory impairment and general brain decline. A healthy brain is one where the brain function is at an appropriate level and the aging process has been pushed back in terms of stellar memory and information processing. According to Ayurveda and other arms of medical science, there are a number of super foods that can help in this process. Here is a list of five foods that can lead to a healthier brain.

    1. Brahmi: This is one of the most commonly used Ayurvedic herbs. It can be used for many ailments and it also prescribed as a brain tonic for stronger memory. Besides making the memory clear and sharp, this ingredient can improve the brain’s grasping power and the mental capacity of the brain. It is also an excellent anti-anxiety agent, as per Ayurvedic science.
    2. Ginkgo Biloba: This herb promotes better blood circulation in the brain, which helps in improving the overall brain function. It is also a memory enhancer. This herb is used by Ayurvedic doctors for the treatment of Alzheimer’s Disease and Amnesia. It is a good medicine that can repair the damaged cells of the brain.
    3. Ashwagandha: This is also known as an Ayurvedic wonder herb. This herb contains many beneficial properties for the brain and the rest of the body. When it comes to the brain and its functioning, Ashwagandha is ideal for patients who are suffering from severe stress. Besides being a stress reliever, this herb can also be used to keep the brain in a calm state for better performance. It helps in improving the functioning of the brain and its complex nerves. This herb is also a good memory enhancer.
    4. Gotu Kola: Gotu Kola is a well-known Ayurvedic herb that can be used for protecting the nerves from damage. It protects the brain cells as well. Also, it enhances the capacity of the brain and leads to improved performance thanks to the many vital elements that it carries.
    5. Mulethi: This is a stress relieving herb used by Ayurvedic doctors. It improves the blood circulation in the nervous system, which gives rise to better brain function. This is a very good herb for children and students, as it is a memory booster which helps them in retaining and retrieving information. It is also a stress relieving medicine that can be used to keep the brain calm and cool even in the most challenging situation.
    7633 Thanks
  • MBBS
    General Physician

    One thing that a weather change brings about is lung infections - most commonly cough and cold. Most people dread the change of seasons from one temperature to another because of the fear of how their body will react to the weather change. Be it extreme hot or cold, most people end up with a cough and cold. The more affected age groups again are the children and the elderly. However, all it takes to prevent this is to plan a little so that the body can get used to the change and not react with a cough or cold.

    Prevention: There are few things that can be done which can help avoid catching cold.

    1. Avoid sudden exposure to cold, from a heated room to the cold outdoors, especially in the evening and morning. Those who are used to a morning and evening walk may have to change the routine.
    2. Avoid cold food items such as cool drinks, milk shakes and ice-creams.
    3. Having a warm bath, early morning and late evening is advisable.
    4. Avoid foods such as sour stuffs, pickles and fried foods.
    5. Eat small, frequent meals that are prepared fresh are nutritious and of moderate temperature.
    6. If there are infected people in your neighborhood, avoid being in close contact with them as you might get infected as well.
    7. Wash your hands enough to keep them free of germs
    8. As much as cold weather does not make you thirsty, push enough fluids so that your body stays hydrated. If water is not appealing enough, drink warm water or tea or lime.
    9. Ensure the house, especially kitchen and bathroom are clean and disinfected.
    10. Avoid exposure to dust and pollen as they carry lot of germs.
    11. Avoid staying in a poorly ventilated room, enough circulation ensures germs are not concentrated in one room
    12. Timely vaccination against flu

    Treatment: Despite these measures, once the cough and cold has set in, the following are some easy remedies:

    1. Steam inhalation, preferably with eucalyptus oil added to it.
    2. Having warm soup with ginger and garlic added to it to soothe the throat
    3. Ginger and other spices like cardamom and cinnamon can also be added to tea.
    4. Lemon and honey can be added to a glass of warm water. This will soothe the throat and help fight cold.
    5. Chewing Tulsi leaves can be beneficial
    6. Yoga exercises such as Pranayama and Jalneti can be done to cleanse the nasal cavity, prevent sinus congestion, and clear mucus
    5696 Thanks
  • Bachelor of Ayurveda, Medicine and Surgery (BAMS)

    One of the most common health problems people have is indigestion. As per ayurveda, the accumulation of Ama or toxins leads to an imbalance in the way the small and large intestines functions along with various other participating organs like the liver and more. And this is the rootcause for indigestion.

    The digestive tract or system is one of the most important organs of the body. Ayurveda relies on the rhythms and functions of the body to find the rootcause of ailments. Indigestion usually occurs because of bad daily habits & less physical activity.

    There are many ways to treat to indigestion in an ayurvedic way. Let us look at the top tips for the same:

    1. Timely intake of meals: For better digestion, one must take meals at the same time everyday. Also, do not sit down for the next meal before the previous meal has been digested properly.
    2. Sleep: Sleep is a major factor that cure stress and creates a balance of sorts in one's routine, thus aiding proper digestion.
    3. Exercise: Some form of movement and exercise is imperative to keep the digestive system in prime working condition. Walk and yoga especially are ideal to boost one's digestive health.
    4. Aloe vera: An ounce of aloe vera a day will keep indigestion away. Break off, a leaf and scoop some gel into a smoothie for smooth digestion.
    5. Turmeric: Haldi or turmeric helps in reducing bloating and is one of the most commonly used spices found in ayurveda. This spice is a staple in indian cooking as well, where pretty much all dishes are seasoned with cooked turmeric.
    6. Meditation: This is one of the best ways to give digestion a positive push with a good dose of mindfulness and awareness for better balance in the body.
    7. Avoiding unhealthy food: One must avoid unhealthy food that are excessively fried, fatty, sweet or cold so as to aid the digestive fires in doing their job effectively.
    8. Triphala: This combination of three fruits ensures that your digestive system remains in good working condition.
    8139 Thanks
  • BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics

    Rice is the one of the most common non-allergen,very useful for the people who have gluten sensitivity(which is largely present in wheat and its products). Rice is Low in Sodium, unlike chapatis,makes an ideal meal for those who have troubles managing hypertension. Besides it also has very negligible traces of sugar and Fat, which can be helpful for weight watchers. Rice Bran oil which is made from the bran of the rice is very effective in cholesterol management. Brown rice could be a wiser choice to consume, as the outer layer of the rice is retained,making it high in fiber with most of the nutrients preserved. White rice is further processed and polished resulting in loss of vital nutrients during milling.

    Rice has many ingredients associated with it, as listed below.

    1. Carbs: A good source of carbohydrates, in many cases and the main source of carbohydrates, it has digestible starch. This is both the best and the worst part of rice. The human digestive system lacks the enzyme required to digest this and so it does not get immediately digested and is not absorbed into the blood stream. It converts into short chain fatty acids in the small intestine, feeds the rich intestinal flora, goes all the way to the large intestine where it is finally absorbed. This is the reason rice is believed to work against weight loss. A good way to reduce this fat is to add a spoonful of coconut oil to the rice, which helps cut calories. The other good news is this rice with lowered calorie is beneficial for the good bacteria in the stomach. Another reason to cheer is that when re-heated, this benefit of lowered calories is not lost.
    2. Proteins: Rice has a good amount of dietary protein, which is essential for repair of body tissues on a regular basis.
    3. Vitamins: Vitamin B complex in rice regulates the body’s chemical reactions and converts food to energy. Rice also contains small amounts of thiamine, niacin, riboflavin, and vitamin E.
    4. Minerals: It is also a good source of iron and zinc, which protects the body from free radical damage, which is an important process in the genesis of cancer.

    Types of rice

    White rice is what has always been popular in most households. However, with the recent shift in eating habits, more people are switching to brown rice. This is white rice plus the husk, which gives additional amount of fibre and is richer in terms of nutrients. It not only has lesser calories compared to white rice (170 calories vs. 220 calories for a medium cup serving), it is also packed with minerals (manganese, selenium, magnesium and potassium) as well. It takes slightly longer to cook, but reduces the chances of developing type 2 diabetes by half and helps in weight loss too. It may just seem like a cup of rice, but it sure is loaded.

    7540 Thanks
  • MD - General Medicine, MBBS
    General Physician

    Obesity and diabetes usually go hand in hand and both of them have one common solution that is physical exercise. It is a known solution to obesity related problems and after fat loss, many people have stated reduction in health problems caused by it.

    However diabetes, whether caused by obesity or not can also be kept in check by regular physical exercise. Let's see how it does so:

    1. Keeps body insulin in check: Exercising regularly ensures that insulin levels within your body are kept in check. Insulin is what makes the blood sugar get absorbed into the muscles for energy in the form of glucose. Thus this reduces blood sugar levels within the body and keeps the levels within the body under control for patients who have higher blood sugar counts.

    2. Exercising helps reduce depression and stress: Exercising is known to have a very positive effect mentally as endorphins are released after a workout. This makes you feel happier and better about yourself and reduces stress or depression. Both depression and stress are known to have triggered Diabetes related issues in the long run and exercising can definitely help keep them in check.

    3. Exercise can actually correct insulin resistance: It is a myth that people who suffer from insulin resistance cant benefit from exercise and it helps regulate resistance. If you start exercising and working out, then the insulin resistance is checked and regulated where in the capacity of the body to absorb blood sugar in the form of glucose actually increases.

    4. Reduces chances of heart problems caused by diabetes: Diabetes increases the chance of heart problems and also the blocking of arteries through arteriosclerosis. These blockages could result in a heart attack or other related problems and exercising can help reduce their possibilities as well.

    5. Exercising also helps to keep your appetite in check: It is known that proper exercising works as a hunger killer and thus will help control your appetite. This is good in two ways:

    a) A controlled appetite will help you lose weight, which may be a contributing factor to your diabetes
    b) If you have non obesity related diabetes, then appetite suppression will help you eat better and stop you from eating foods or untimely snacks that may contribute to blood sugar issues.

    However, it is prudent to visit your doctor and discuss how you can optimize your exercise routine to get the best results.

    5254 Thanks
  • Bachelor of Ayurveda, Medicine and Surgery (BAMS)

    Exceess weight gain is an open invitation to multiple health ailments. Not only too much weight leads to a number of health problems, it also severly impacts the self esteem of obese people as they are often mocked at by others.

    Maintaining a healthy body weight is the best way to control obesity. Many surgical and non surgical options are available to lose weight. Weight loss through Ayurvedic ways is not only effective, but 100% natural. The following things, if kept in mind and practiced diligently, can help you shed a lot of flab from your body.

    1. Exercise: While a daily routine of exercise is a must in any life science, Ayurveda too advocates exercising for at least 45 minutes to one hour. Walking is said to be the most important and effective forms of exercise, followed by several yoga poses that can help in better weight management. Also, as per Ayurveda, it is important to move after each and every meal, so that a routine of eating and activity is built into the system.
    2. Taste: Ayurveda recognizes six distinct tastes that should be incorporated into one's daily diet. These tastes include salty, pungent, sour, sweet, bitter and finally, astringent. Each of these tastes has several properties that balance the various hormones and health factors in one's body. These tastes form the various counterpoints to alleviate all kinds of health problems, which finally help in effective weight management. Also, one must eat all the seasonal fruits and vegetables to keep the body and hormones in good balance.
    3. Hot water: Hot water combined with lemon juice and ginger or herbal teas acts as a natural detox. Sip on hot water throughout the day to cleanse your entire internal system from impurities and blockages. It helps to improve digestion and staves off hunger in between meals. It is one of the easiest ways to lose weight and stay healthy at the same time. It is advisable to drink boiled water as it is considered to be more effective than hot water.
    4. Ayurvedic medicines: Ayurvedic medicines like triphala churan, guggulu, triushanaadi loha, shilajit, swarnmakshik bhasm and medhohar guggul are very effective in losing weight. However, these medicines should be taken under medical supervisions.
    5. Avoid sedentary lifestyle: Try and avoid a sedentary lifestyle as much as possible. If your work requires you to sit for a long period of time, a short break every one hour can prove to be beneficial. Ayurveda goes a long way to keep obesity and the associated health complications at bay.
    7618 Thanks
  • BPTh/BPT

    Running is proven to be one of the most efficient forms of exercise as it has a ton of benefits attached to it. For instance, running helps you in maintaining your body weight by cutting down that unwanted or extra body fat, and helps in keeping you slim and trim. It also aids in improving your metabolism. Regular exercising will keep you energised, and increase your stamina.

    Before starting with this physical activity, there are certain things you should know about. These are:

    1. Be patient: Patience is key! Now, we all know that that nothing can change in a day. You won't notice any signs of improvement on the first day. So, the best thing to do is work out every single day with dedication, and you'll notice the results in a month or so.
    2. Be Comfortable: It is very necessary to feel comfortable before you start your exercise. If you are going to run with your high heels or slippers on, it's never going to work out. So, it is very important to dress in your most comfortable attire before you start running.
    3. Eat well: A healthy diet packed with all the essential nutrients is an absolute must if you plan to take up running as a regular exercise. Do not starve yourself at any cost or skip any meal. Running will take up a lot of your energy and a healthy diet is a must if you intend on being fit and strong.
    4. Drink lots of water: It is very essential to drink lots of water and keep yourself hydrated throughout the day. Pro tip: Gulp down some water after your run, as we tend to lose water and minerals from our body in the form of sweat.
    5. Run with music on: Recent studies have proven that running with music on is the better alternative. Music helps us focus more on our goal and also helps us stay calm.
    6. Consistency: You have to be consistent in your workout and only then will you be able to notice a significant change in your health. Running at least once a day is recommended. Some people tend to run twice a day too, but that depends from person to person. Do not burden yourself too much. Running is an exhausting exercise and you should not force your body too much.
    7. Calm your body and mind: Running or jogging in the morning can have a positive impact on you as it reduces stress and keeps you calm and sound throughout the day.
    6150 Thanks
  • B.Sc.- Dietitics / Nutrition, M.Sc - Dietitics / Nutrition , Jr. Research Fellowship for PhD, MSc.PhD Nutrition & Diete

    It has long been established that the kind of food you intake and the way you prepare it go a long way in deciding your digestive and overall health. A person is always advised to have a filling breakfast, a moderately elaborate lunch, but a beggar's dinner. This kind of a balanced diet helps a person to live a way healthier life.

    The following points will help you to have a healthy dinner facilitating your wellbeing:

    1. Opt for a broth instead of something greasy and oily: If you plan to cook veggies on a pan, chuck the idea of using oil. Oily and greasy food should be your last dinner option. Excess oil not only complicates digestive processes, but it also interferes with your regular sleep patterns. The next solution available is to use vegetable broth in place of oil. Pieces of lean meat or diced vegetables steamed in some broth can make a yummy meal indeed.
    2. Try avoiding dairy products after sundown: It is hard for your body to break down dairy products, such as full cream milk or cheese at night. Dairy products are also fattening. It would be best to have these in the day. Contrary to popular belief, milk is not an essential part of an adult's diet. It is inevitable in your growing age. To fulfill one's bodily requirement of calcium without causing extra pressure on the digestive system, a generous helping of plain yogurt can be had with dinner.
    3. Drink water before you start with your meal: Water kills your ability to overeat. Many tend to drink soda or carbonated drinks alongside lunch or dinner; this is a bad practice. One may sip on to water while eating a meal, but that too in moderation. You should drink water before sitting at the dining table; this way you can successfully prevent yourself from overeating.
    4. Spices can actually help: Spice is not a vice. Spices bring added flavor to your food and subject you to the benefits of natural products. May it be a soup, broth or a salad; adding spices can prove to be effective. Cinnamon and turmeric can actually protect you against a host of diseases. Garlic fights off cancer. Using ginger to cook your dinner can also be extremely helpful.
    5. Whole grains pave your way to good health: Instead of having refined grains you should go in for whole grains. Whole grains are rich in fiber and fills you up for a longer span of time. Fiber can come to your aid if you suffer from chronic constipation as it is known to stimulate bowel movements.
    8031 Thanks
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