I am a upsc aspirant and tends to spend an average 12-15 hours everyday with books. However somewhere I have realized that it has been detrimental as far as my health is concerned. I suffered from hypothyroidism for past 1 year however the levels are dropped down to 2 while being on medications. Apart from this, I still tend to feel a kind of fatigue, weariness, courtesy of which I even suffer inconsistent sleep cycles. There have been times when despite of sleeping for a healthy 8 hour time, I still feel tired all through. I've even gained a substantial 8.5 kgs in last 1.5 years. Kindly suggest a balanced diet alongside some multivitamin tablets, which may play a helping hand in my hitherto condition.
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1. Eat well ? Take a balanced Diet comprising of 45% carbohydrate, 30% protein and 25% protein, plenty of green leafy vegetables, fruits. Don?t over eat. Avoid junk, spicy, oily, high calorie, cholesterol rich diet, don?t skip your breakfast. Take warm, homemade food.�Avoid food and drink from outside. Don?t skip or postpone your meal. Minimize consumption of refined grains like white rice, white bread, sugary or refined food. 2. Keep hydrated- Drink 2 liters /6-8 glasses of water daily 3. Do regular exercise for one hour daily like brisk walking/Jugging etc 4. Take adequate rest- 7-8 hours of sound sleep in the night is required to remain healthy 5. Avoid stress, anxiety, depression, agitation etc 6. Find time for relaxation and enjoyments with friends and family 7. Practice yoga, meditation and deep breathing exercise to calm your mind, control emotion, improve concentration and relieve stress 8. Develop hobby, Learn new skill 9.Go for detail Annual Health check up.
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Hypothyroidism brings together constellation of metabolic disturbances in the body such as anemia & neuresthinia, apart from thisother features such as psychosomatic changes akin mild depression, weight gain ,low drive, fatiguability ,weariness, palpitation, pain and tiredness in body and legs, nightly cramp like pains in legs, constipation,peripheral neuropathy etc, my opinion holds that there are no dietary changes which may be of actual help, in some cases alkaline diet consisting of high omega fatty acids and other antioxidants may help, this largely comprises of walnuts ,almonds, flax seed, ample ater intake & rationing tea /coffee/ alcohal or tobacco intake, certain blood tests such as CBC, serum iron studies, LFT, pp/fasting blood sugar levels & lipids levels will give physician hint to your overall health, sometimes optimum control on TSH levels achieved through regular dosages of thyronorm or eltroxin for more than 6 months to 12 months will further alleviate some of the symptomatic irregularities which you have mentioned, thus maintain patience with sustained treatment, get test done, take dietary changes as advised and if required get in touch with a qualified doctor .hope this was useful. Good luck.
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