Sir I have problems with my stomach. Can't able to take food properly body is very weak I used alcohol for a long time as well as smoke I need to quit and be a healthy man please give suggestions.
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The intention to quit and become healthy is a good beginning. Start eating simple food which is easy to digest. Have warm water 30 mins before having food. Do not skip breakfast. Have fruits and vegetables on a daily basis. Get your self checked by a doctor and also do some basic tests like CBC, Liver profile, blood sugar, urine routine, renal profile etc. Start mild exercises like walking every day for 30 minutes which will give good stamina and strength to you.
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Since your diet and lifestyle have been imbalanced lately, you should start with a modest routine first. Start with daily exercises in the morning followed by a good diet throughout the day. Your body is nutrition deficient, so eat healthy food from now onward. 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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