Sir, I have two questions, First, What will be the proper diet I should take so that I will feel more energetic and less lazy and also less sleepy. Second, what it takes to get wake up early in the morning around 4 A.M. As I am preparing for GATE entrance exam along with my regular college days. So in order to balance time for preparing for exam as well I tries to wake up early but not able to make it happen any day due to laziness or may be this is due to some health issues with me. So please help me out with these issues as soon as possible. I hope I will get some good response from your side as soon as possible. Have a good day sir. :)

Dr. Jagtap T NGeneral Physician38yrs exp

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You need lifestyle changes. Diet: it is always important to watch your diet. You are what you eat. Eat what your body needs, reduce refined foods, processed foods and increase the amount of whole grains and fruits and vegetables. Eating small frequent meals goes a long way. Reduce intake of saturated fats; include more lean meats. Choose grilling and steaming over frying and roasting. Recommended foods - Healthy carbohydrates, Fiber-rich foods, Heart-healthy fish and Good fats. Foods to avoid - Saturated fats, Trans fats, Cholesterol and Sodium Exercise: Every week, make sure about 2 hours is dedicated to physical activity. This could include any exercise of your choice, brisk walking, swimming, cycling, aerobics, hiking, jogging, skipping, gymnastics, or playing games like football or basketball. While in most cases, the person can do these on their own, in some people, supervision may be required. Watch your weight: controlling weight to a desirable level of BMI of 18 and 23 is very important. Obesity is one of the predisposing factors for diabetes heart diseases, and reducing weight controls the onset of diabetes and helps the progression of symptoms in diabetics. Smoking: Another risk factor for diabetes onset, palpitation, sleeplessness. Quitting is the best option. If not feasible, reducing smoking and gradually quitting should be aimed at. Not just diabetes, the effects on overall health will be evident almost immediately after quitting. Stress management: there is no getting away from stress. Everybody has their stresses but the trick is to manage it well. Whether it is music or meditation or medication or counselling, make sure stress levels are managed. This also helps prevent complications like heart disease and stroke and promotes well-being.  

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