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Dt. Bhargava Gopal

Dietitian/Nutritionist, Mumbai

Dt. Bhargava Gopal Dietitian/Nutritionist, Mumbai
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Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Dt. Bhargava Gopal
Dt. Bhargava Gopal is a trusted Dietitian/Nutritionist in Bandra West, Mumbai. You can meet Dt. Bhargava Gopal personally at Dr. Bhargava Gopal Mahavir in Bandra West, Mumbai. Don’t wait in a queue, book an instant appointment online with Dt. Bhargava Gopal on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 38 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Mumbai 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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Hii I am 20 year old and I am overweighted my belly is covered with fat as well as my back and thigh also and when I wear jeans. On side they form like tighter please tell me wht should I do to look good and I also want to loss my weight please tell me wht should do for this.

Masters in Applied Nutrition
Dietitian/Nutritionist, Hyderabad
Hii I am 20 year old and I am overweighted my belly is covered with fat as well as my back and thigh also and when I ...
Hello, Body sculpting can happen with good exercises like leg lifts, crunches, cycling. Food like ginger, garlic, pepper, turmeric and apple cider vinegar are good fat burners. Hope this helps yoy. stay healthy and stay fit ☺
1 person found this helpful
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I have very fat and I want to become slim so any type of solution I want so plze tell me.

B.Sc. - Dietitics / Nutrition, msc in dietetics & food service management
Dietitian/Nutritionist, Indore
I have very fat and I want to become slim so any type of solution I want so plze tell me.
U take low calorie low sodium high protein diet. 45 min walk daily speedly. Don't take rice at night. Drink 10-12 glass of water. Don't drink immediately after meal. 4 -5 in a day on frequent interval.
3 people found this helpful
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I am Anirban Roy. My nickname is babul. I have enough intention to make a perfect body like a in a gym. I go for workout at daily in the evening. I am the very big fan of John cena. My question is how to grow a perfect body like that? I want to go with a tshirt and everyone will see that's my dream actually. So what kind of food will help me to gain my muscles quickly. My height is perfect for the bodybuilding. So how much protein can be. gained by me.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I am Anirban Roy. My nickname is babul. I have enough intention to make a perfect body like a in a gym. I go for work...
The first thing you have to do is to develop a positive attitude towards your goal. You need to understand that transforming your physique is going to take a lot of time. These things don't work that easily. It's going to take a lot of hard work and consistency. 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.
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How to loose weight easily. I really want a slim figure but I am not able to workout because of my busy schedule. Please help me out.

BHMS
Homeopath, Faridabad
How to loose weight easily. I really want a slim figure but I am not able to workout because of my busy schedule. Ple...
Hello, it's good to reduce weight at right time as many problems are directly related to overweight! go through the following guidelines and implement them in your routine: management: 1: drink plenty of water (at least 2-3 l/d) or other calorie-free beverages. 2: be choosy about nighttime snacks. 3: enjoy your favorite foods. 4: have 6 meals per day - 3 main courses and 3 snack meals (snack meals should be healthy). 5: do regular exercises daily (start with light and later may be little vigorous). Exercise decreases the stress hormone in your body, burns calories and also increases the blood circulation. Preferably brisk walking, swimming, cycling, skipping. 6: eat seasonal fruits. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help you fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. 7: eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. 8: choose lean proteins instead of fatty ones. 9: cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. 10: don't skip meals. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals 11: eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. 12: give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits. 13: go for a health walk. Gear up yourself daily for a health walk which not only shed off your extra calorie, but also reduces the stress levels. 14: take small frequent breaks for a quick walk in between as sitting for long hours together encourages the accumulation of fat in the body! medication: start taking schwabe's phytolacca berry tablets/ thrice daily 1/2 an hr before the meals for 3 months. Thereafter revert me back for further guidance. All the best!
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How Tracking Your Menstrual Cycles Can Be Beneficial For Your Reproductive Health?

MS, MBBS
Gynaecologist, Delhi
How Tracking Your Menstrual Cycles Can Be Beneficial For Your Reproductive Health?

With an upsurge in the number of women suffering from dysfunctional reproductive system and a myriad of gynecological problems, resulting in irregular periods, infertility and several other complications, it is of paramount importance to keep a record of the dates and duration of your monthly cycles. This is not only useful for future reference when you visit a gynecologist, but it also helps you to understand if there are any delays in your mensuration cycle or you are having heavy mentrual bleeding in a particular month.

Why tracking your menstrual cycle is important?
Keeping a track of the menstrual cycles is a mandatory exercise for women who are thinking about pregnancy or those trying to avoid it. Based on you period calendar, you can avoid getting pregnant without opting for contraceptive methods, if you have extremely regular period patterns. It is advisable to abstain from intercourse for a few days before and after the period, which is the prime time for ovulation. Keeping a track of your periods will give you a clear indication as to whether you are pregnant, because delay in the menstrual onset can be an indication of pregnancy. The reverse is also true; if you are trying to get pregnant, conception is usually fruitful on these days of maximum ovulation, which you can easily calculate based on your well maintained menstrual record.

How should you go about keeping a track of your menstruation cycle?
While it not possible to note down every possible aspect of the menstruation in a notebook, the easiest way of maintaining a planner is to mark the first day of each period on the calendar. The difference between two consecutive periods will give you your cycle lengths. In addition you can choose to make a note of how heavy the bleeding is or if there are changes in mood and appetite on those days. You will then be well prepared for your next visit to the gynecologist. Or, just consult a gynecologist online

2605 people found this helpful

Pls suggest me a diet chart for breakfast, lunch, dinner. And snacks between the meal to keep my weight in control and also to reduce the chances of pot belly.

MSc
Dietitian/Nutritionist, Chandigarh
Pls suggest me a diet chart for breakfast, lunch, dinner. And snacks between the meal to keep my weight in control an...
1. Avoid all snacks and commercial products with sugar in them - biscuits, cakes, bournvita, horlicks, coke, pepsi, energy drinks, sweetened yogurt etc. 2. Cut down on your daily intake of tea/coffee and maintain it at 3-4 cups a day. 3. Try to add little sugar to any beverage (coffee, tea, milk, lemon water etc.) that you have and ideally you should refrain from adding any sugar altogether. 4. If you have a sitting job then ensure that you do not sit for more than 30 minutes at one stretch. Get up and move a little after every 30 minutes. 5. Try to work out for 20 minutes each day. You do not necessarily have to go to the gym. You can incorporate some pretty powerful exercises in your daily routine like - squats, skipping, surya namaskar and core exercises. 6. Do not eat for 3 hours before you go to sleep. Eating before going to bed is one of the main cause of rapid weight gain. 7. Drink 8-10 glasses of water everyday but remember that tea/coffee are not substitutes for pure water.
2 people found this helpful
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Hello sir, My job is desk job so my weight increase from 65 to 85 in 2 years please tell me how can i reduce my weight?

BHMS
Homeopath, Delhi
Hello sir, My job is desk job so my weight increase from 65 to 85 in 2 years please tell me how can i reduce my weight?
Hi, sedentary lifestyle is one of the major cause of multiple lifestyle disorders and the beginning is with gaining weight. To manage this the easiest way is 1/2 an hr walk daily, either in evening or morning. Besides this you can start phytolacca berry tablets (schwabe) to reduce your weight.
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I am 40 years old female and obese. Give me some tips to reduce my weight and not to regain it.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
I am 40 years old female and obese. Give me some tips to reduce my weight and not to regain it.
Take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs.
3 people found this helpful
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Hello sir, I am gaining more weight these days. I just want to reduce my weight. Can you tell me what do I need to do?

BSc
Ayurveda, Ujjain
Hello sir, I am gaining more weight these days. I just want to reduce my weight. Can you tell me what do I need to do?
Avoid carbohydrates, rich proteins, eggs, nonveg, over eating, all types of oily end ghee prepretions, cold drinks sweets. Take simpal veg food light breakfast than in lunch 3chapati, small ktori dal, green vegitabal end salad end dinner also go for fast walking morning end in night after dinner walk slowly 1 to 2 km. Daily. Take green tea or slim tea 30 minutes before lunch end dinner. Will help to mainten weight.
2 people found this helpful
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Please suggest some tips and diet plan along with exercises so that I can put on some weight as I am skinny. I want to add some fat and muscles to my body. Please provide some solution.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
Please suggest some tips and diet plan along with exercises so that I can put on some weight as I am skinny. I want t...
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.
1 person found this helpful
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Hii, I want to loose my inner thigh fat, Give me some home remedy or suggest me any particular diet to burn this extra fat, which will b speedy also.

MSc
Dietitian/Nutritionist, Chandigarh
Hii, I want to loose my inner thigh fat, Give me some home remedy or suggest me any particular diet to burn this extr...
Tips for regular weight lose: increase the quantity of fruits and vegetables and low calorie foods. Avoid intake of too much salt as it may be a factor for increasing body weight. Milk products like cheese, butter etc. And non-vegetarian foods should be avoided as they are rich in fat. Mint is very beneficial in losing weight. A chutney of green mint with some simple spices can be taken with meals. Mint tea also helps. Spices like dry ginger, cinnamon, black pepper etc. Are good for loosing weight and can be used in a number of ways. Regular intake of carrot juice. Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good. Vegetables like bitter gourd (karela), and bitter variety of drumstick are useful in loosing weight. Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions.
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What do you mean by Beet Juice. Is it Beet root juice? What are the fruits and vegetables which helps you to increase the antioxidant intake. Is regular consumption of Badam an.

B.Sc Food & Nutrition, M.Sc Foods & Nutrition, M.Phil, Foods & Nutrition, M.S Foods & Nutrition
Dietitian/Nutritionist, Coimbatore
What do you mean by Beet Juice. Is it Beet root juice? What are the fruits and vegetables which helps you to increase...
Hi Mr. lybrate-user, Thanks for your interest! Yes. Beet juice refers to beet root juice. The red pigment contains excess of antioxidants that helps to prevent against inflammation. Other foods rich in antioxidants are dark coloured fruits and vegetables - red cabbage, berries include strawberries, goose berries (amla), cherries, plums, red, green and yellow capsicums. Nuts like almonds, walnuts, pecans, peanuts contain omega 3 fatty acids that acts as antioxidants. You can consume 4-5 almonds everyday. It helps to meet your omega 3 needs.
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Hello Doctor, I am suffering from weakness in few days. Help me what I do? & also How to increase hemoglobin & body weight in our body.

BHMS
Homeopath,
Dear lybrate user, take homoeopathic mother tincture acid phos q, 30 drops, thrice daily, after meals in a cup of water. Try to get a un-interrupted sleep of 8 hours daily. Drink a lots of water daily. If you have a habit of masturbation then you should not masturbate for more than twice in a week. Abstain from any type of addiction if you have any.
2 people found this helpful
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I have less weight when compared to height. Even I have food in time. Please tell me how to weight gain.

BHMS
Homeopath, Faridabad
I have less weight when compared to height. Even I have food in time. Please tell me how to weight gain.
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.
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Natural Ways to Improve Your Testosterone Levels

MS sexuality, M.Phil Clinical Psychology, PhD (behaviour modification), Certified in Treatment of Resistant Depression
Sexologist, Hyderabad
Natural Ways to Improve Your Testosterone Levels

Natural Ways to Increase Your Testotorone

1. Lose Weight If you're overweight, shedding the excess pounds may increase your testosterone level. Overweight men are more likely to have low testosterone levels to begin with. If you are serious about losing weight, you have got to strictly limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary driving factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners. Ideally you should keep your total fructose consumption below 25 grams per day and this includes fruits. This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol.In addition to eliminating or severely limiting fructose, it will be vital to eliminate all grains and milk in your diet. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods also quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.As you cut these dietary troublemakers from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats. Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly.The foods you choose to eat will be the driving force behind successfully achieving your weight loss goals -- high-intensity, short-burst-type exercises, two to three times per week, combined with a comprehensive fitness plan, is important too, and has an additional benefit as well 

2. Both intermittent fasting and short intense exercise have been shown to boost testosterone.Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting.

.3. Consume Plenty of Zinc the mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases itmand even protects men from exercised-induced reductions in testosterone levels. It's estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes. Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you're a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4. Strength TrainingIn addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.

5. Optimize Your Vitamin D LevelsVitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year. 

6.D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using, more recently the optimal vitamin D level has been raised to 50-70 ng/ml.To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, at dusk or dawn is typically necessary to achieve adequate vitamin D. As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.

6. Reduce StressWhen you're under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol).In the modern world, chronic stress, and subsequently elevated levels of cortisol, could mean that testosterone's effects are blocked in the long term, which is what you want to avoid.My favorite overall tool to manage stress i It's a handy, Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.

7. Limit or Eliminate Sugar from Your DietTestosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone. Based on estimates, an average person consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime.Why we eat this much sugar is not difficult to understand -- it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals. most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.If you're struggling with sugar addiction and having trouble dealing with cravings, try psychotherapy. 

8. Eat Healthy FatsBy healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. 

9.The ideal diet includes somewhere between 50-70 percent fat.It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer.

7 people found this helpful

What is the best way to control BP and sugar. Inorder fully control that. I need some best suggestions. Please help me out.

AUTLS, CCEDM, MD - Internal Medicine, MBBS
General Physician, Faridabad
What is the best way to control BP and sugar. Inorder fully control that. I need some best suggestions. Please help m...
Following are the tips to control bp/sugar: 1-Losing Extra Weight:-helps lowering blood pressure and cholesterol too. For woman: waist of 80 cm or more & for man: waist of 90 cm or more are at risk 2- Constant and regular food timings :-improves metabolic activity and helps in reducing weight. 3- Split your meals and eating in moderate amount:-, improves your metabolic rate as the food u take is not concentrated at one time. 4- No long Gaps and skipping of meals:-. Never miss out breakfast. 5- No overeating:-Never eat in a bulk on one time .Eat your food slowly, chew well. 6- Proper Exercise and work outs:- Brisk walking for 30 min. atleast five times a week is the best and easiest way of exercising. You can also try Cycling, swimming, dancing. Timings for exercise should be fixed and regular. Avoid heavy exercise. Do not eat right away after a workout . 7-constant and regular timings for medication 8-Avoid fried foods and meat: Limit fats and sweets. Rather choose a variety of foods including whole grains, fresh vegetables, salads, fruits, low fat dairy products. 9- Take high-fibre and complex carbohydrates:-like oats as they are easily broken down to basic sugars. Add whole grain foods in your diet. Avoid carbohydrates like white bread, pasta, pizza , candies, and snacks .Instead include high-fiber carbohydrates like wheat bran, flaxseed and methi seeds to your wheat flour. This will increase fibre in your diet. 10-Drink enough fluids:-Keep your body well hydrated. Drink a lot of water that will help flush the toxins off your system. 11.Fresh vegetables and fruits:- gives essential benefits as these contain a lot of vital minerals as well as nutrients .Include sprouts in the diet as they are easily digestible and a rich source of nutrients. 12- Avoid excess salt:-in form of pickles/papads etc. 1 tsp(5 gm)is sufficient for a healthy hypertensive individual.
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Hi I'm a male or boy which type of fruits or any fruits or vegetables by eating or consuming works and gives or show great result or works for our skin and gives us fairer , glowing and clear skin on our face and body and keeps our skin healthy please tel me plz.

M.Sc - Dietitics / Nutrition, B.Sc Home Science (hons)
Dietitian/Nutritionist, Ludhiana
Hi I'm a male or boy which type of fruits or any fruits or vegetables by eating or consuming works and gives or show ...
Hello Include red bell pepper, spinach ( spinach salad with lemon squeezed), oranges, coconut water, walnuts, pumpkin seeds, tomatoes, pineapple in your diet to get glowing skin. Thank you
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I have black big round patch on my stomach which came very recently. What should I do to reduce it.

MBBS
General Physician, Faridabad
I have black big round patch on my stomach which came very recently. What should I do to reduce it.
All the natural ingredients (Tretinoin, Hydroquinone and Cortisone) inlcuded in Melamet have only one goal: to improve your skin tone. Tretinoin helps prevent and treat acne and wrinkles by peeling off dead skin cells. Hydroquinone is the skin lightener agent in this equation that improves the overall tone of your skin. Cortisone is an anti-allergy ingredient that reduces inflammation and/or itching.' How to Use: Use the Melamet Cream just before bedtime. Wash it off in the morning, and apply some sunscreen if you intend to go outdoors. Failure to do so will cause significant damage and even result in your skin turning black.
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My dad who is 56 year old, has a habit of sleeping just after eating breakfast after returning from morning walk. Is it good for him as he suffers from obesity and wants to reduce weight?

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
My dad who is 56 year old, has a habit of sleeping just after eating breakfast after returning from morning walk. Is ...
Hello, Ask him not to sleep, immediately after breakfast wait for atleast hour and the half. Eating less is not the solution. It is, important that you maintain a healthy routine. Sleeping immediately will make his calories go unabsorbed and will lead to weight gain.
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6 Common Hand Washing Mistakes

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
6 Common Hand Washing Mistakes
6 Common Hand Washing Mistakes

Washing hands regularly is the single most important hygiene step in fighting the spread of bacteria, viruses and other germs.

Handwashing involves five essential steps: Wet, Lather, Scrub, Rinse and Dry.

Wet your hands with clean, running water and apply soap.
Lather your hands by rubbing them together with the soap.
Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.
Do not touch bathroom surfaces or door knobs once you dry your hands

Here are the common mistakes you make while washing hands.

Not washing long enough

Wash for at least a full 15 to 20 seconds. Not washing long enough makes the whole process ineffective as the germs are still left on the skin.

Missing the important sites

By just rubbing the soap between your palms and washing it off does not mean that you practice hand hygiene. Germs tend to hide under fingernails and in the pockets between fingers, so you should scrub these areas vigorously every time you wash your hands.

Not using soap

Washing your hands with just water is not enough. Since the surfaces of bacteria and viruses are made partly of fatty materials, ingredients in soap create a chemical reaction that grabs onto the germs so they rinse right off with the lather.

Not washing frequently

It’s important to wash your hands not only after using the restroom, but after handling garbage, before you eat and even after you’ve touched surfaces in public areas that may contain flu and cold germs, such as stores, gyms and public transportation.

Not drying thoroughly

Even the best handwashing techniques are worthless if you skip drying. Germs love to breed in moisture. Leaving the bathroom with still-damp hands can make it easier to pick up germy microbes from the next surface you touch

Not following the “No touch technique”

Many viruses live in closed spaces, like faucets, counters and other restroom surfaces. After you have washed use your elbow or a clean towel to turn off the tap and open the door in public restrooms. It’s a good idea to do this at home too

How to use a Hand sanitizer:

Alcohol-based hand sanitizers do not require water and are an alternative when soap and water are not available. The product should contain at least 60 percent alcohol.

Apply enough of the product to the palm of your hand to wet your hands completely.
Rub your hands together, covering all surfaces, until your hands are dry.

..

For more health tips, download the 1mg app:

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