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Dr. Sonam

Dietitian/Nutritionist, Gurgaon

Dr. Sonam Dietitian/Nutritionist, Gurgaon
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I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning....more
I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning.
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Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 36 years of experience on Lybrate.com. Find the best Dietitian/Nutritionists online in Gurgaon. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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I am losing hair quickly and I am over weight, I want to loose my weight I am suffering from thyroid.

Diploma in Nutrition and Health Education
Dietitian/Nutritionist, Ahmedabad
I am losing hair quickly and I am over weight, I want to loose my weight I am suffering from thyroid.
Add lot of ginger and cinnamon in your diet. Your hair loss could be due to thyroid. Avoid cabbage and cauliflower and other cruciferous vegetables. Eat small frequent meals. And exercise regularly. Atleast 20-30 mins of cardio and weight training with low weights.
2 people found this helpful
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How to become fit & healthy?

Diploma in Nutrition
Dietitian/Nutritionist,
How to become  fit & healthy?
Hello, just eat a good nutrition food on time. 1. Have a proper sleep. 2. Peace of mind 3. Physical activity.
3 people found this helpful
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Hello doctor I'm mohamed musthafa. I'm 25 years old male. I have belly I need to decrease my stomach and weight. Please let me know know what I do for that. Thank you.

BHMS
Homeopath, Faridabad
Hello doctor I'm mohamed musthafa. I'm 25 years old male. I have belly I need to decrease my stomach and weight. Plea...
Hello, Doing exercises regularly will not only cut down your belly fat, but also you will get a body in good shape and you will be get rid of many diseases related to it! Following exercises will help you to achieve this if you don’t have any other medical condition: 1.The Plank - Lie down on your tummy and then come on your palms and toes.Lift the knees off the floor. Draw your tummy muscles up and breathe deeply into the side and back of the rib cage. Aim to hold the pose for 30 seconds. 2.Static Tiger pose - Place your hands and knees on the floor. This is the starting position. Now lift up one leg and extend the opposite arm. Hold this Static Tiger Pose for 3 deep breaths. Come back to the starting position and swap sides, extending arm and opposite leg. You can look down towards the mat to keep the spine in line. This exercise will build core strength. 3.Sitting Spinal Twist - Sit on the floor and cross your legs. Place one hand next to your hip and the other on the knee. Rotate the spine and look over one shoulder into a Sitting Spinal Twist. Inhale. Exhale back to centre. Swap sides, rotating and looking over the shoulder. Inhale. Exhale back to centre. 4.Stomach Crunches - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches. 5.Oblique Crunch - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side. Medication: Start taking Schwabe's Phytolacca Berry tablets/ thrice daily 1/2 an hr before the meals for 1 month. Thereafter revert me back for further guidance. All the best!
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I newly came to Kuwait I am from india I have diabetes my age 26 years I am married I have one child. Recently I get diabetes. Next time chance to born baby to my wife.

Diploma in Diet and Nutrition
Dietitian/Nutritionist, Hyderabad
I newly came to Kuwait I am from india I have diabetes my age 26 years I am married I have one child. Recently I get ...
You need to reduce your weight. That will control your sugar levels. However you can still have a child. Diabetes can be controlled/managed by a proper regulated diet. 1. Eat whole grain food/grains instead of refined grains. 2. Avoid foods with high Glycemic Index (GI Index) 3. Avoid all forms of simple sugars like Colas, juices, sweets, biscuits, cakes etc. 4. Eat fruits and foods with low GI index. 5. Eat every two hours small meals/snacks. Take more green vegetables/salads. 6. Eat lot of proteins like dals, sprouts, egg, chicken etc. 7. Take chapatis made of multigrain atta. 8. Drink lot of water. 9. These herbs are known to improve sugar levels - tulsi, cinnamon, karela, flax seeds. 10. Do at least 30 mins of exercise everyday.
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Actually I am mentally fleeing depressed and I can not able to do any work properly and I completed my btech last years since frm 1 years am completely free. I dnt know but my mind set is not good easily disturbed for small matters and I evn can not able to continue wth any other works so pls. Help me and how to change my mind set.

MBBS, MD Psychiatry, DNB Psychiatry
Psychiatrist, Nagpur
Actually I am mentally fleeing depressed and I can not able to do any work properly and I completed my btech last yea...
Your complaints suggest a state of anxiety and depression, which makes you less confident in making fruitful decisions or starting any new venture inspite of being qualified enough. I would suggest you to consult a psychiatrist in your vicinity and get help through counselling and medications if required. You may contact me online for any further queries or assistance in treatment.
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I have swelling on face at early morning, my hb reporeted 8 gm only, filing weakness an vertigo. Also filing illness and cant apear any stress.

PDDM, MHA, MBBS
General Physician, Nashik
Please get your blood pressure checked and mention your ongoing treatment and revert back to me for further assistance.
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Dear sir my weight is increasing day by day. I am too fatty now. Tell me how can I lose my weight?

MBBS, Diploma In Dermatology And Venerology And Leprosy (DDVL)
Dermatologist, Raigarh
Dear sir my weight is increasing day by day. I am too fatty now. Tell me how can I lose my weight?
Weight 1. Whole-grain bread. Research shows that people who follow a weight-loss program incorporating whole-grain breads, cereals, and other foods lose more body fat from the abdominal area than those who eat only refined-grain foods, like white bread and rice. 2. Low-fat milk and yogurt. Scientists have found that the more calcium in fat cells, the more fat those cells will burn. In one study, two groups of overweight mice were put on a restricted-calorie diet, but one also got calcium supplements. The no-calcium mice lost 8 percent of their body fat, compared to 42 percent among the mice that did get calcium. 3. Lean protein. Good sources of protein, such as lean meats, eggs, and beans, help keep your blood sugar stable. The result youll feel full longer and get a boost in energy and that will help you burn more belly fat.
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I am 25 years old male my weight is 85 kgs and height is 5'11 feet My body fat level is very high could you please help me and tell how to reduce the fat level. Thanks.

Ph. D - Gastro & Human Nutrition Unit
Dietitian/Nutritionist, Pune
I am 25 years old male my weight is 85 kgs and height is 5'11 feet
My body fat level is very high could you please he...
you need 8 KGS weight loss through healthy diet and exercise u can lose fat and keep weight under control
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Resently I undergone a surgery of vericose veins of my left leg. Since then I won't take rice, potatos & sweets. Now my weight comes to 72kg from 77kg.I am a diabetic one having a normal blood sugar level of 148 0n pp & 97 on fasting. I am aged 59 years. Please advice accordingly.

Dietitian/Nutritionist, Faridabad
Firstly, when did u undergo varicose veins surgery? Since walking or exercising is not contraindications so walking or any type of exercise will not only help to reduce weight but also give a better diabetic control. Furthermore, you have to continue dietary restriction of sweets and carbs.
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Sir. Recently I took thyroid test. The results shows T3 90. 31ng/dl T4. 10. 4 microng/dl Tsh. 3. 12micronIU/ml Sir the T3 and Tsh levels shows with in the biological reference interval But the T4 level is very close to the uppermark of interval i. E 10. 9 given inthe test. Do I need to start the thyroid treatment considering it as hyperthyroidism. Pls give me clinical suggestion. Thank you.

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
Sir. Recently I took thyroid test. The results shows
T3 90. 31ng/dl
T4. 10. 4 microng/dl
Tsh. 3. 12micronIU/ml
Sir th...
lybrate-user, Your thyroid test result is normal. There is no need to consider you have either hyperthyroidism or hypo. For hyperthyroidism to be considered TSH levels have to be lower than 0.1 mU/L. So do not worry. In fact looking at your weight and height your BMI is 25.01 kgs / M2 (normal <23 kgs/M2), so you need to exercise daily and reduce a few kgs. Your ideal body weight should be about 55 kgs. Thanks.
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Hi My height is 5.3 inch & weight is 74 kg. I want to be slim. Even a month I didn't eat rice. Please give me the routine what should I do ?

Certified Diabetes Educator, Registered Dietitian (RD), PGDD, Bachelor of Unani Medicine and Surgery (B.U.M.S), General Physician
Dietitian/Nutritionist, Mumbai
Hi
My height is 5.3 inch & weight is 74 kg. I want to be slim. Even a month I didn't eat rice.
Please give me the rou...
Let me know your food intake details. The best diet is one which is healthy and well balanced with foods from all the food groups, and one which is varied and that you can stick to weight loss on some diets can be dramatic in the short term, but there's more of a chance of rebound weight gain. Set yourself a realistic target and aim to lose between (0.5-1.0kg) a week I strongly accommodate the patient's own preferences without the patient feeling that they are on a diet not compromising the weight management goals. Don't fall for self dieting or fad diets available online they have harmful effects in the long run, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean muscle tissue, since it's hard to burn that many fat calories in a short period. After assessing your personal challenges to weight loss, one can recommend a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Also the overall objective should not be to drastically reduce weight but doing it gradually and help rebuild body tissues and to maintain ideal body weight.
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My heath is down. I am take some supplement but not effect on my heath what I do now.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
My heath is down. I am take some supplement but not effect on my heath what I do now.
To gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. 1. Start with changing your lifestly. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. 2. Eat Healthy – Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food, pepsi, sugary stuff etc. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. 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. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow this regimen and you will soon start seeing the results.
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How to reduce the obesity?

Ph.D - Ayurveda, FFAM-Post-Gratuate Felloship, MD - Ayurveda
Ayurveda,
How to reduce the obesity?
Weight reduction: regular yoga practices and exercise are vitally important, especially for seniors and long standing obese. But only these two will not lead to weight loss until cut back on sugars and carbohydrates and weight reducing specific diet and herbal supplements. Sugar should be restricted to only five tea spoon=25 gm daily intake and carbohydrates are to be in complex form. For further assistance you can concern me privately.
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I am 18 yes old and I am very thin. how could I be healthy and look normal like others. Please help me.

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
I am 18 yes old and I am very thin. how could I be healthy and look normal like others. Please help me.
Don't let more than four hours go by without eating. Eat several foods at once. Eat healthy, but dense foods. Drink your food. Eat right before bed. Take ashwagandha churna with water twice a day take banana milk shake. Take pranacharaya karsyatanashak capsule twice a day. Take sleep after taking meal drink lots of milk and eat lots of milk products. Like butter. Ghee. Eat sweets.
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I'm age 25 Male Weight around 59kgs I look like weaker I'm not that matured by body Although my mind is mature hav a good knowledge But my body look weaker Any precaution that could be taken to improve my body health Any food Which make me look like fat?

BHMS, MD - Homeopathy
Homeopath, Vellore
I'm age 25 Male Weight around 59kgs
I look like weaker
I'm not that matured by body
Although my mind is mature hav a ...
Take 2 egg daily, milk, badam and pista nuts, get alfalfa malt from homoeo medicals, you will gain weight.
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I am 22 years old nd very skinny for some past days I feel like my body is shrinking nd its feels really sick frm inside I dnt knw wt is it but I think I need help m getting bad ideas abt my health? Nd my weight is falling as the time passes I lost 6 to 7 kgs. Is that any disease m facing m in trouble m sick!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
I am 22 years old nd very skinny for some past days I feel like my body is shrinking nd its feels really sick frm ins...
i suggest you easy method of weight gain just follow it for year you will gain weigh defiantly 1. start exercise regularly for 3 month and then after 3 month leave it for 3 month at the time of exercise your diet will increase but same diet continue after 3 month when you stop exercise so thats why your weight will increase automatically now we discus about diet 2.take dates with milk in the morning breakfast 3.triphala kadha 4 tsp beore lunch and dinner 4.amala juice 4 tsp + 2tsp sugar + 2tsp honey in the morning empty stomach this take for 1.5 month only your weight gain will take definitely note=avoid over eating ...... When you are trying to gain weight, you should eat food the rich in vitamins and minerals. 1. Healthy food includes meat, egg, milk, fruit vegetables, fruits, and nuts. Cashews, almonds, dates, walnuts, dry grapes, apricots, peaches are some of the dried fruits and nuts that can be added to breakfast, salads, cereal and desserts. Sesame seeds, ground nuts, and peanuts also contain fats in them and can help in adding that extra pounds you desire. 2. Sometimes loss of appetite may also cause weight loss. So you should take following remedies improving weight A]triphala kadha 4tsp before lunch and dinner B]amala juice 4 tsp + sugar 2 tsp+ honey 2 tsp empty stomach in the morning umami flavor increases satiety and enhances appetite. Due to improving hunger and digestion whatever you will eat more and even you eat more it will digest properly and your weight will increase naturally without any supplement
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Feeling headache after staying in morning and not feeling fresh. Whole day I am also feeling tired as if not much energy left. Plse advise.

PDDM, MHA, MBBS
General Physician, Nashik
Feeling headache after staying in morning and not feeling fresh. Whole day I am also feeling tired as if not much ene...
Apply an ice pack to the painful area of your head. Try placing it on your forehead, temples, or the back of your neck. Take a warm bath or shower; take a nap; or take a walk. Ask someone to rub your neck and back, or treat yourself to a massage. Apply gentle, steady rotating pressure to the painful area of your head with your index finger and/or thumb. Maintain pressure for seven to 15 seconds, then release. Repeat as needed. Rest, sit, or lie quietly in a low-lit room. Close your eyes and try to release the tension in your back, neck, and shoulders.
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I soak 1 green tea bag in 1ltr water overnight and drink the following day. Does it helps in reducing weight? Is it advisable to drink it the way I do? Else suggest alternative method.

Advanced Aesthetics
Ayurveda, Gulbarga
I soak 1 green tea bag in 1ltr water overnight and drink the following day. Does it helps in reducing weight? Is it a...
Daily 3cup of green tea is enough not 1 liter a day and drink more hot water if you want it also helpfull to reduce the fat in the body.
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Hello! can you please tell me how to know whether my calcium level are good or not? And what to do if I have a calcium deficiency?

BAMS
Ayurveda, Bangalore
Hello! can you please tell me how to know whether my calcium level are good or not? And what to do if I have a calciu...
Hi, Check you blood for serum calcium levels. If it is low, take calcium supplements. Dietary supplements include milk and milk products, ragi preparations etc. So, drink 2 glasses of milk per day.
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5 Healthy Habits That Will Change Your Life Forever

MD - Internal Medicine, MBBS
General Physician, Delhi
5 Healthy Habits That Will Change Your Life Forever

We often fear change in our daily routines, it makes us anxious and jittery. But sometimes change is often required to shake up your life and inculcate better and healthier daily habits. We are creatures of habit and linearity, and like to keep it so. Soon these new habits will be a part and parcel of your life in no time. But it is important to push yourself and be disciplined and not slack off when your body refuses to comply.

  • Exercise daily: This habit can never be stressed upon enough. It gets your body up and running first thing in the morning, and helps to make you feel good about your body. When exercising daily, your body is fit and healthy, decreasing the risk of lifestyle diseases. The kind and level of exercises that you do is completely dependent upon your goals.
  • Eat right: What you eat everyday by way of habit, makes more impact than you think. Stick to well-balanced meals that supply your body with just the right amount of proteins, carbohydrates, etc. Food also has an impact on your moods and it is important that you understand what each food does to different kinds of moods. Make sure you eat a power-packed breakfast for it is the only meal of the day that gives you enough energy to get through to the next meal.
  • Limit your online time: Social media has become so much a part of our lives. But being online and making your social media presence felt all the time isn't all that 'cool', but a rather unhealthy habit. Checking your phone constantly for those incessant notifications, hearing ghost rings, can make you have extremely jumpy nerves. Limit the number of times you check your phone in a day, and have phases where you don't touch it at all, especially just before you go to bed. The glare of your smartphone can not only ruin your sleeping patterns but also your eyesight.
  • Stay hydrated: You should drink a glass of water first thing in the morning, to wash out all the toxins that have accumulated overnight. This helps to boost your metabolism and raises your energy levels. Drink enough water the rest of the day to keep up this cleansing effect.
  • Meditate: In a world that is now so virtual, it is integral that you take out time for yourself and yourself only. Meditation is a way by which you can find inner peace and clear your mind of all unnecessary thoughts. It helps you to focus on yourself, your goals and wants. Starting your day peacefully with intent and focus is the way to go.

It's all about trying and being disciplined enough to keep at it and succeed. It is for your betterment and will go a long way to keep you healthy mentally, physically and emotionally.

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