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Can I Lower My Blood Sugar by Doing Soleus Push-Ups Daily?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Asked by Anonymous - Mar 07, 2025Hindi

Ans: Yes, doing soleus push-ups daily may help in lowering blood glucose levels. Recent research suggests that activating the soleus muscle (the deeper calf muscle) through slow, repeated contractions can significantly improve glucose metabolism. This happens because the soleus muscle efficiently utilizes blood sugar and fat for energy without heavily relying on insulin, making it beneficial for blood sugar regulation.

A study by David Elek et al., titled *"The effects of soleus push-up on glucose tolerance among individuals with prediabetes ([DOI: 10.1101/2024.11.14.623602](https://doi.org/10.1101/2024.11.14.623602)), provides further insights into this mechanism. Their research highlights how engaging the soleus muscle in low-intensity contractions can play a role in managing glucose levels, particularly in individuals with prediabetes.

However, while soleus push-ups can help manage glucose levels, they should be combined with a balanced diet, regular physical activity, and proper diabetes management. If you have diabetes or blood sugar concerns, it’s best to track your glucose levels and discuss any new exercise routine with a physiotherapist or healthcare provider to ensure it fits your overall health plan.

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Can anxiety really cause my body to be in pain all the time?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Question by RUPESH - Feb 18, 2025Hindi

Ans: Hello Mr. Rupesh . As a Physiotherapist I would suggest relaxation exercises and meditation . However you can also consult a psychologist.

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52-Year-Old Doctor Can't Lose Weight: What Could Be the Problem?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Asked by Anonymous - Nov 20, 2024Hindi

Ans: Thank you for reaching out. Since you have an active lifestyle but are experiencing weight gain despite regular exercise and a balanced diet, there may be underlying factors affecting your metabolism. Hormonal imbalances (like thyroid issues or insulin resistance), stress, poor sleep, or even undereating leading to metabolic slowdown could be contributing to the issue. It would be helpful to get your thyroid, insulin, and cortisol levels checked to rule out any medical reasons. Additionally, focusing on strength training over excessive cardio, tracking your calorie intake accurately, and ensuring enough protein intake can help optimize fat loss. Consider consulting a nutritionist or endocrinologist for a personalized approach. A physiotherapist can also guide you on the best exercise strategies to improve metabolism. Don’t lose hope—small adjustments can make a big difference!

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Walking for Weight Loss: Carbs or Fat Burned?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Question by Arijit - Jan 01, 2025Hindi

Ans: Dear Mr. Arjit .Thank you for your question. When a person weighing 70 kg walks at a slow pace of 2 km per hour, the body primarily uses fat as the main energy source. Since this is a low-intensity activity, oxygen is readily available, allowing fat to be burned efficiently. Carbohydrates are used more during higher-intensity activities, such as brisk walking or running. While a small amount of carbohydrates may be utilized, the majority of energy comes from fat metabolism. To improve endurance and optimize fat burning, incorporating brisk walking, strength training, or interval exercises can be beneficial. For a personalized exercise plan based on fitness goals, I recommend visiting a nearby physiotherapist for proper guidance. Wishing you good health and fitness!

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How can a 34-year-old improve their core strength?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Asked by Anonymous - Mar 19, 2025Hindi

Ans: Dear Madam/Sir. Appreciate you reach out to improve core strength as many people do neglect core muscle strength. A strong core is essential for better posture, stability, and overall fitness. To strengthen your core, start with a plank, where you lift your body onto your forearms and toes, keeping your back straight and holding the position for 30-60 seconds. Next, try the bird-dog by getting on all fours, stretching one arm forward and the opposite leg backward, holding for a few seconds, and switching sides. The dead bug is another great exercise—lie on your back with arms and legs raised, then slowly lower one arm and the opposite leg before switching. For lower back and glute activation, perform glute bridges by lying on your back with knees bent, lifting your hips up, and lowering them slowly. Russian twists improve oblique strength; sit with bent knees, lean back slightly, and twist your torso side to side. Leg raises help target the lower abs—lie flat, lift both legs straight up, and lower them without touching the ground. Lastly, try the hollow body hold by lying on your back, lifting your shoulders and legs slightly off the ground, and holding the position while keeping your core engaged. Perform these exercises 3-4 times a week for better core strength and stability. Wishing you success in building a strong core!

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Lower Back Pain After Spine Surgery: Exercises to Help My Dad?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Asked by Anonymous - Mar 21, 2025Hindi

Ans: Dear Madam/Sir . Thank you for your query. Since your father has a history of spine surgery, his lower back pain may be related to slip disc or spinal canal stenosis, especially after prolonged sitting or travel. To strengthen his back safely, he can try gentle core and back exercises such as pelvic tilts, bridges, and bird-dog to improve stability. Seated lumbar extensions and gentle spinal decompression (lying on his back with knees bent) can help relieve pressure. Stretching the hamstrings and hip flexors will also reduce strain on his lower back. However, he should avoid high-impact activities, deep forward bending, and heavy lifting. Since his condition requires personalized care, I strongly recommend visiting a nearby physiotherapist for a proper assessment and a tailored exercise plan. Wishing him a quick recovery!

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Stiff Hips and Occasional Pain: How Can I Stay Healthy with a Busy Schedule?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Asked by Anonymous - Mar 21, 2025Hindi

Ans: Dear Madam/Sir .Thank you for your query. Your hip stiffness and occasional pain are likely due to prolonged sitting during work and commuting. To reduce discomfort, maintain proper posture, take breaks every 30-45 minutes, and use lumbar support. Incorporate simple stretches like seated figure-four, hip flexor stretch, and deep squat hold to improve flexibility. Strengthening exercises such as glute bridges and clamshells can provide better hip stability. Whenever possible, stand during your commute and walk around during breaks to avoid prolonged sitting. If the pain persists or worsens, visit a physiotherapist for a proper assessment and personalized treatment plan. Wishing you a quick recovery!

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Can a 19-Year-Old Hospitality Student in Orissa Get Chin/Neck Liposuction?

Dr Anshuman Manaswi |35 Answers |Ask -Follow

Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 20, 2025

Asked by Anonymous - Mar 20, 2025Hindi

Ans: Hi.
There is no problem in getting chin/ neck liposuction done at your age. All the best.
Sometimes, the fat are resistant to exercises and diet

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Concerned Dad Asks: Can Calcium Sandoz Help My Son Grow Taller & Stronger?

Dr Deepa Suvarna |146 Answers |Ask -Follow

Paediatrician - Answered on Mar 20, 2025

Question by Sandeep - Mar 20, 2025Hindi

Ans: Ensure a balanced diet with eggs, vegetables and pulses. Physical activities like a sport or swimming will also stimulate growth.

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How to Care for My Oily-to-Dry, Dull Skin at 18?

Dr Anshuman Manaswi |35 Answers |Ask -Follow

Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 19, 2025

Asked by Anonymous - Mar 19, 2025Hindi

Ans: Each skin is of different type and glow on face needs a combination treatment and care.
Best would be to check physically with a dermatologist.

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I Wake Up at 4 AM and Feel Sleepy by 5 PM: Can Yoga Help Me Sleep Better?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Mar 18, 2025

Asked by Anonymous - Mar 15, 2025Hindi

Ans: Sleep issues are very common, but yoga and a balanced routine can help you sleep better and wake up refreshed. Your early morning waking and evening sleepiness suggest that your body clock needs resetting.

Yoga Practices for Better Sleep
? Viparita Karani (Legs-Up-The-Wall Pose) – Calms the nervous system and reduces fatigue.
? Supta Baddha Konasana (Reclined Butterfly Pose) – Relaxes the body and mind.
? Balasana (Child’s Pose) – Relieves stress and tension.
? Shavasana (Corpse Pose) with Deep Breathing – Helps the body enter a deep relaxation state.

Pranayama (Breathing) for Relaxation
? Anulom Vilom (Alternate Nostril Breathing) – Balances energy and calms the mind.
? Bhramari Pranayama (Humming Bee Breath) – Reduces mental chatter and stress before sleep.

Tips to Reset Your Sleep Cycle
Avoid naps after 3 PM to prevent late-night insomnia.
Stick to a fixed bedtime (10 PM) and wake-up time (6 AM).
Avoid screens and caffeine at night; instead, practice deep breathing or light reading.
Have a light early dinner (before 8 PM) to aid digestion and promote sleep.
Guidance Matters!
A yoga coach can help you create a personalized relaxation routine to restore natural sleep patterns. With practice, your body will find its natural sleep rhythm again!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Should I Do Suryanamaskar With Umbilical Hernia After Uterus Surgery?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Mar 18, 2025

Question by Yamuna - Mar 13, 2025Hindi

Ans: I appreciate your love for Surya Namaskar, but with an umbilical hernia, you need to be very careful. Surya Namaskar involves forward bends, backbends, and core engagement, which can put pressure on your abdomen and worsen the hernia.

Can You Do Surya Namaskar?
It is not advisable to practice it without modifications. Certain movements, like deep forward bends and intense core activation, may strain the hernia area. Instead, you can focus on gentle yoga poses that strengthen your core safely.

Safe Yoga Asanas for Umbilical Hernia:
? Tadasana (Mountain Pose) – Improves posture and strengthens the body.
? Vrikshasana (Tree Pose) – Enhances balance without straining the abdomen.
? Supta Baddha Konasana (Reclined Butterfly Pose) – Relaxes the abdominal area.
? Setu Bandhasana (Bridge Pose, with support) – Strengthens the core safely.

Pranayama for Healing:
? Anulom Vilom (Alternate Nostril Breathing) – Improves oxygen flow.
? Bhramari (Humming Bee Breath) – Reduces stress and promotes healing.

Guidance is Important!
Since you have had uterus surgery, working with a yoga coach will ensure you practice safely. A coach can help modify poses to protect your abdomen while keeping you active. Wishing you a safe and healthy recovery!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Mother-in-law survived heart attack but has low BP and headaches: What should I do?

Dr Anshuman Manaswi |35 Answers |Ask -Follow

Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 12, 2025

Question by MILIND - Mar 11, 2025Hindi

Ans: Good that the clot dissolved and your mother recovered well.
But ideally after that episode, tests should be done to establish if there is a residual blockage.
Also your present problem needs a doctor's consultation.

Please see your cardiologist and discuss in detail.

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Can Yoga Help Reduce My High Cholesterol?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Mar 05, 2025

Asked by Anonymous - Mar 05, 2025Hindi

Ans: High cholesterol can increase health risks, but with the right lifestyle changes, including yoga, diet, and medication, you can improve your heart health. Yoga helps by improving blood circulation, reducing stress, and boosting metabolism.

Yoga Asanas to Reduce Cholesterol:
? Surya Namaskara (Sun Salutations) – 6-12 rounds daily to improve heart health and burn fat.
? Bhujangasana (Cobra Pose) – Stimulates digestion and reduces belly fat.
? Setu Bandhasana (Bridge Pose) – Opens the chest and strengthens the heart.
? Ardha Matsyendrasana (Seated Twist) – Supports liver function and detoxifies the body.
? Vrikshasana (Tree Pose) – Improves balance and circulation.

Pranayama (Breathing Exercises) for Heart Health:
? Anulom Vilom (Alternate Nostril Breathing) – Regulates blood pressure and reduces stress.
? Bhramari Pranayama (Humming Bee Breath) – Calms the mind and supports heart function.

Lifestyle Tips:
Eat a fiber-rich diet (fruits, vegetables, nuts, and whole grains).
Avoid oily, processed, and sugary foods.
Walk 30 minutes daily and stay hydrated.
Why You Need a Yoga Coach?
Practicing under guidance ensures you do the right asanas safely and effectively. With consistency and proper coaching, you’ll see positive changes in your health. Start today and take control of your well-being!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Health2

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Asked by Anonymous - Feb 22, 2025Hindi

Missed Period After Emergency Contraceptive Pill - Worried?

Ans: Yes, taking the I-pill can cause delayed periods or irregular bleeding. Sometimes after taking I-pill spotting can occur within 7 days and cause irregular bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy by beta hcg blood test or kit test.
Or visit your nearby gynae to rule out other causes if delayed menses

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Health2

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Asked by Anonymous - Feb 20, 2025Hindi

Should I be worried about my delayed period after taking the morning-after pill?

Ans: Yes, taking the I-pill can cause delayed periods or irregular bleeding. Sometimes after taking I-pill spotting can occur within 7 days or cause delayed menstrual bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses.

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Health1

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Asked by Anonymous - Feb 20, 2025Hindi

Is My Late Period After Taking an I-Pill Normal?

Ans: Yes, taking the I-pill can cause delayed periods or irregular bleeding. Sometimes after taking I-pill spotting can occur within 7 days or cause delayed menstrual bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses

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5 Days Late After Taking Postinor-1 - Should I Be Worried?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Question by Esther - Feb 21, 2025Hindi

Ans: Postinor-2 is an emergency contraceptive only. Postinor-2 is not intended as a regular method of contraception. It is used to prevent pregnancy when taken within 72 hours of unprotected intercourse. It is estimated that Postinor-2 will prevent 85% of expected pregnancies.
But it's advisable to do home pregnancy test or serum beta hcg blood teat to rule out the pregnancy.

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5 Days Late After Taking Postinor-1 - Should I Be Worried?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Question by Esther - Feb 21, 2025Hindi

Ans: Postinor-2 is an emergency contraceptive only. Postinor-2 is not intended as a regular method of contraception. It is used to prevent pregnancy when taken within 72 hours of unprotected intercourse. It is estimated that Postinor-2 will prevent 85% of expected pregnancies.
But it's advisable to do home pregnancy test or serum beta hcg blood teat to rule out the pregnancy.

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HPV vaccine over 35? 50-year-old woman seeking vaccination advice

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 04, 2025

Asked by Anonymous - Feb 12, 2025Hindi

Ans: While the HPV vaccine is most effective when given at a younger age (between 11 and 26), it is still considered beneficial for women over 35, but a discussion with a healthcare provider is recommended to assess individual risk factors and decide if vaccination is appropriate; for women between 27 and 45, the decision to vaccinate should be based on individual risk factors and should be discussed with a healthcare professional.
Factors to consider:
If you are in a new relationship, have multiple partners, or have recently been diagnosed with a sexually transmitted infection, getting the vaccine could be beneficial even at an older age.

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50 year old woman seeks weight loss advice: Daily walks not helping?

Niharikka Budhwani |13 Answers |Ask -Follow

Dietician, Lifestyle, Nutrition Expert - Answered on Mar 03, 2025

Question by Amar - Jan 30, 2025Hindi

Ans: Hey Amar,

To lose weight, you need to create a calorie defict. Which means you need to eat less than what your body burns. Sounds technical but if you just follow your body's hunger-satiation signals it should be good. There are a couple of ways you can manage to feel full
1. Have a glass of water 15-20 min before your meals. This will help you understand exactly how hungry you are when you sit to eat your main meals.
2. Have a balanced meal. Have 2 servings of vegetables (salads/sabzi), 1 serving of protein and 1 serving of carbohydrates (roti/rice). This will ensure you don't over eat and exceed your caloric requirements
3. Remove 30 minutes for exercise at least 5-6 days a week. We cannot eat very less calories since that can compromise our nutrient intake and create deficiencies in long run. And exercise is the simplest form to create calorie deficit to compliment your fat loss journey.
4. Try to sleep before 12am. Sleep plays a very vital role in your fat loss journey. Research states that inadequate sleep leads to fat gain and also, excess caloric intake. So clock in 7-9 hours of good quality sleep.
5. If you routine is stressful then ensure to practise deep breathing exercise, or yoga or meditation to manage stress. Cortisol (stress hormone) is responsible for fat deposition around the belly. So manage your stress levels and prioritise mental health.

Losing weight is simple, all it requires is discipline and consistency. And the journey doesn't end when you achieve that number on your weighing scale. I always give an example of income. For income, you need a job, if you lose the job you lose your income. The same way if you want to sustain weight, you need to keep the diet and lifestyle healthy forever. So, keep the diet sustainable. :)

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Hi mam.. I'm just 19 years old ....i and my partner had intercourse at the day of my ovulation just unaware of it at that moment...it was my first time...he used condom very accurately ..and could not even penetrate fully..it was just the tip..and as soon as he felt some orgasm ...he pulled out immediately...and ejaculated in the condom in front of my eyes...it means no chance of ejaculation inside vagina...we even checked the condom it was not torn...are there any chances for me to be pregnant? please reply as soon as possible

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 03, 2025

Asked by Anonymous - Feb 17, 2025

Ans: If you use an intact condom without full penetration, the chances of pregnancy are very low, but not completely zero; while no sperm would typically enter the vagina during such an act, there is a small possibility of pre-ejaculate containing a few sperm reaching the vaginal opening, which could potentially lead to conception, although this is considered highly unlikely.
Just get pregnancy test checked if you get delayed periods.

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Concerned about late period after taking Escapelle - 24 year old seeks advice

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 03, 2025

Asked by Anonymous - Feb 25, 2025Hindi

Ans: Yes, taking the I-pill can cause delayed periods or irregular bleeding. Sometimes after taking I-pill spotting can occur within 7 days or cause delayed menstrual bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses

(more)

Hi doctor I'm 44 yrs I had my periods on 6th December last year and my cycle is 28days then I had unprotected sex on 31 of December and took pills on 1st January... My period was supposed to come on 2nd but it came on 4th until 10th of January, I was supposed to get my period again on 31st of January but till today not yet whwt could be the problem plzz answer me

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Mar 03, 2025

Asked by Anonymous - Feb 15, 2025

Ans: Yes, taking the I-pill can cause delayed periods or irregular bleeding in the following 2 or 3 menstrual cycle. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test by serum beta hcg blood test or home pregnancy kit test to rule out pregnancy.
Since you are 44 years, there is possibility of hormonal imbalance.
It is advisable to visit your nearby gynae to rule out other causes if delayed menses by certain hormonal blood test or ultrasound .

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23-Year-Old Struggling to Lose Weight & Regain Confidence: Advice Needed?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Mar 03, 2025

Question by Julfekar - Jan 09, 2025Hindi

Ans: I understand how weight gain and inconsistency in workouts can affect confidence. The key to sustainable weight loss and a healthier lifestyle is consistency, mindful movement, and balanced eating.

1. Start with Simple, Sustainable Yoga Practices
Since gym workouts feel difficult to sustain, yoga is a great alternative! It improves flexibility, tones the body, and reduces stress, which can help with weight loss.

? Surya Namaskara (Sun Salutations) – 6 to 12 rounds daily for full-body activation.
? Tadasana (Mountain Pose) – Improves posture and confidence.
? Bhujangasana (Cobra Pose) – Strengthens back and reduces belly fat.
? Virabhadrasana (Warrior Pose) – Tones legs and improves stamina.
? Setu Bandhasana (Bridge Pose) – Helps with belly fat and digestion.

2. Pranayama & Meditation for Stress Control
Stress can lead to weight gain. Try:
? Kapalbhati – Aids digestion and burns calories.
? Anulom Vilom – Balances energy and improves focus.
? Meditation – Builds self-confidence and discipline.

3. Balanced Eating Habits
Eat fresh, home-cooked meals. Avoid processed foods and sugar.
Stay hydrated with 2-3 liters of water daily.
Eat smaller portions but more frequently.
4. Stay Active Beyond Yoga
Walk for 30 minutes daily.
Use stairs instead of elevators.
Stand and stretch every hour if you work long hours sitting.
5. Stay Accountable with a Yoga Coach
A structured approach under a coach will keep you motivated and help you stay consistent.

With patience and dedication, you’ll lose weight, feel confident, and look younger! Start today—your body and mind will thank you.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Lower Back Pain? Effective Ways to Find Relief?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 27, 2025

Asked by Anonymous - Feb 11, 2025Hindi

Ans: Hello Madam/ Sir. Please visit nearby Physiotherapist who will assess and evaluate you and provide you physiotherapy intervention through modalities and exercise.

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41-Year-Old with Tennis Elbow: Effective Treatments and Exercises?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 27, 2025

Asked by Anonymous - Feb 20, 2025Hindi

Ans: Dear Sir,

Thank you for your query. I would advise you not to self-diagnose and visit the nearest physiotherapist for a proper assessment, as several conditions can mimic tennis elbow. A physiotherapist will take your history, evaluate your symptoms, and provide an accurate diagnosis. If it is indeed tennis elbow, physiotherapy treatments like ultrasound therapy, soft tissue release, and stretching exercises can help reduce pain and promote healing. Strengthening the wrist extensor muscles through controlled resistance exercises is crucial for long-term recovery. Additionally, avoiding repetitive strain, using proper ergonomics at work, and wearing an elbow brace can prevent further aggravation. Please consult a physiotherapist for a personalized treatment plan. I wish you quick recovery.

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54-year-old with Type 2 Diabetes Facing Muscle Loss: What Can I Do?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 27, 2025

Question by Dr. - Feb 24, 2025Hindi

Ans: Dear Sir, Thank you for your query. As you age, muscle loss (sarcopenia) is inevitable, especially with long-term type-2 diabetes. To slow this process and regain strength, focus on strength training with exercises like squats, lunges, deadlifts, and shoulder presses. Incorporating progressive resistance using weights or resistance bands will help maintain and build muscle. Adequate protein intake is crucial, aiming for 1.0-1.2g per kg of body weight daily from sources like eggs, fish, dairy, lentils, and nuts. Additionally, physiotherapy exercises focusing on mobility, flexibility, and balance can prevent stiffness and falls. Managing blood sugar levels is also essential, as uncontrolled diabetes can accelerate muscle loss, so monitor HbA1c regularly and maintain a protein and fiber-rich diet. With consistent strength training, proper nutrition, and good diabetes management, you can slow muscle loss and maintain overall strength.I suggest you visit your nearest physiotherapist for strength training . I wish you quick recovery.

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How Can I Lose Weight Following a Vegetarian Diet with a Desk Job?

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by CA - Jan 17, 2025Hindi

Ans: Maintaining a healthy diet is essential for weight loss, especially for individuals with a sedentary job. For a vegetarian diet, include whole grains like brown rice, quinoa, whole wheat bread, and oats in every meal. Also, ensure that protein foods tofu, and legumes and low fat dairy products are part of the meal. Leafy greens like broccoli, cauliflower, bell peppers, etc. are an important part of a meal. Use healthy fats from avocado, nuts, seeds, and olive oil. Consumption of fruits like apples, papaya, and citrus fruits in moderation is essential. Avoid sugary beverages; processed foods, refined carbohydrates and high-fat dairy products. Drink plenty of water, exercise regularly and sleep well.

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Pre-diabetic and worried? Expert advice on what to eat.

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by Ajoy - Feb 21, 2025Hindi

Ans: For managing prediabetes, it's important to focus on a balanced and healthy diet. The dietary recommendations for pre-diabetic patients include consumption of whole grains like brown rice, quinoa, whole wheat bread, and oats; protein foods like chicken, turkey, fish, tofu, and legumes and non-starchy vegetables like leafy greens, broccoli, cauliflower, and bell peppers. Include healthy fats from avocado, nuts, seeds, and olive oil. Have fruits like berries, apples, and citrus fruits in moderation. Avoid sodas, fruit juices, and sweets; snacks, fast food, and packaged meals high in sugar and unhealthy fats; white bread, white rice, and high-fat dairy products.

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Can Diabetics Indulge in Veg Noodles or Manchurian, and How Healthy Are Full Wheat Noodles?

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by Sumukh - Jan 28, 2025Hindi

Ans: For diabetic patients, it is essential to monitor and manage sugar intake carefully. Opt for whole grain or low-carb noodles, such as zucchini noodles or shirataki noodles, which have a lower glycemic index and won't cause rapid spikes in blood sugar levels. Choose a healthier version of manchurian by using less oil and avoiding sugary sauces. Whole wheat noodles are a better option compared to refined noodles. They have a lower glycemic index and are higher in fiber, which helps regulate blood sugar levels. However, consume them in moderation.

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Can Diabetics Use Khand Deshi? A Diabetic's Guide to Sugar Substitutes

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Asked by Anonymous - Feb 07, 2025Hindi

Ans: Desi Khand, is an unrefined sugar that retains natural molasses and nutrients. While it is considered healthier than refined white sugar due to its nutrient content, it is still a form of sugar and can impact blood sugar levels. Therefore, it is advisable to use it in moderation.

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41-Year-Old Man With Fatty Liver: Is it Safe to Have Rotis With Ghee and Milk?

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Asked by Anonymous - Feb 18, 2025Hindi

Ans: It's worth noting that consuming milk with jackfruit isn't recommended due to potential digestive issues. However, if your rotis contain only a small amount of jackfruit flour, it might not pose a significant risk. Still, it’s always best to consult with your healthcare provider for personalized advice.

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Can I Really Control My Diabetes Naturally At 67?

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by Jawed - Feb 20, 2025Hindi

Ans: For managing prediabetes, it's important to focus on a balanced and healthy diet. The dietary recommendations for pre-diabetic patients include consumption of whole grains like brown rice, quinoa, whole wheat bread, and oats; protein foods like chicken, turkey, fish, tofu, and legumes and non-starchy vegetables like leafy greens, broccoli, cauliflower, and bell peppers. Include healthy fats from avocado, nuts, seeds, and olive oil. Have fruits like berries, apples, and citrus fruits in moderation. Avoid sodas, fruit juices, and sweets; snacks, fast food, and packaged meals high in sugar and unhealthy fats; white bread, white rice, and high-Fat dairy products.

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Controlling Thyroid with 100mg Tyronorm: Diet and Tips?

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by vivek - Feb 25, 2025Hindi

Ans: For managing thyroid levels, it's important to follow your doctor's advice and take your medication as prescribed. Some tips include foods to eat like selenium-rich brazil nuts, tuna, shrimp, and cottage cheese, iodine-rich foods like dairy products, eggs, and iodized salt, zinc-rich shellfish, chicken, and legumes. Also include antioxidant-rich foods from fruits and vegetables, especially berries, spinach, and kale. Avoid foods that can interfere with thyroid function, such as soy products, cruciferous vegetables (like broccoli and cauliflower), and certain nuts and seeds. Restrain from foods high in sugar and unhealthy fats, which can negatively impact thyroid function.

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Diabetic and hypertensive 68 year old experiencing low blood sugar in cold climate - Seeking advice

Dietician, Diabetes Expert - Answered on Feb 25, 2025

Question by Varsha - Feb 25, 2025Hindi

Ans: Cold weather can affect insulin sensitivity. Some studies suggest that cold exposure may increase insulin resistance, making it harder to control blood sugar levels. Cold weather often leads to changes in dietary habits which can affect blood sugar levels. Make a note if you are experiencing similar symptoms even while in a warm climate. Keep a check if you are shifting dietary habits in cold weather by consuming more low carb foods and if activity levels have increased simultaneously. Given your experience with low blood sugar levels in cold climates, it's essential to monitor your blood sugar closely and adjust your medication as needed. It's also a good idea to discuss your symptoms and experiences with your diabetologist to ensure you have a tailored plan for managing your diabetes in different climatic conditions.

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Early Signs of Parkinson's: Exercises and Yoga Recommendations for My Wife?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 19, 2025

Question by K - Feb 19, 2025Hindi

Ans: Dear Mr. K.,
Thank you for your query, and I appreciate you reaching out. Sorry to hear about your wife's condition .My response would be from Physiotherapy perspective as Physiotherapy is evidence based and well research and widely accepted management for ensuring person with Parkinson can perform activities of daily living independently and mention few exercises She can practice finger tapping, hand squeezing, wrist rotations, and palm open-close exercises to enhance dexterity. Stretching, shoulder rolls, and posture correction will help reduce stiffness. Balance exercises like weight shifts and tandem walking can improve stability. Parkinson’s requires long-term rehabilitation, so visiting a nearby physiotherapist or arranging a home visit will ensure proper guidance and support. Early intervention is key to better management. Wishing her good health and strength.

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Can Yoga Help Me Improve Stiff Joints and Flexibility at 60?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Feb 18, 2025

Asked by Anonymous - Jan 26, 2025Hindi

Ans: Yes, yoga can help you improve mobility, reduce joint pain, and increase flexibility, even at 60. Gentle yoga movements, breathing exercises, and relaxation techniques can make your body feel lighter and more comfortable.

How Yoga Helps with Joint Pain & Stiffness
? Improves Blood Circulation – Keeps joints nourished and reduces stiffness.
? Enhances Flexibility – Slow, mindful stretches improve movement.
? Reduces Pain & Inflammation – Gentle yoga relieves pressure on the joints.
? Boosts Strength & Stability – Helps prevent falls and injuries.

Gentle Yoga Poses for Joint Mobility
Tadasana (Mountain Pose) – Improves posture and balance.
Pawanmuktasana (Joint Release Movements) – Simple hand, knee, and ankle rotations to reduce stiffness.
Marjaryasana-Bitilasana (Cat-Cow Pose) – Eases back and neck stiffness.
Supta Baddha Konasana (Reclined Butterfly Pose) – Opens the hips and relaxes the body.
Vrikshasana (Tree Pose, with support) – Strengthens legs and improves stability.
Pranayama (Breathing for Joint Health)
? Anulom Vilom (Alternate Nostril Breathing) – Improves oxygen flow and reduces stress.
? Bhramari (Humming Bee Breath) – Relaxes the nervous system.

Why Seek a Yoga Coach?
A coach ensures that you practice safely, avoiding strain on weak joints. With proper guidance, you can regain flexibility and move with ease! Start slow, listen to your body, and stay consistent.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Yoga for Fertility: Can Yoga Help a 31-Year-Old Woman Prepare for Pregnancy?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Feb 18, 2025

Asked by Anonymous - Jan 21, 2025Hindi

Ans: Preparing your body for pregnancy through yoga is a wonderful way to enhance fertility, reduce stress, and create a balanced, healthy environment for conception.

Yoga Practices to Improve Fertility & Prepare for Pregnancy
1. Gentle Asanas to Boost Fertility
? Baddha Konasana (Butterfly Pose) – Improves blood circulation to the pelvic area and strengthens reproductive organs.
? Supta Baddha Konasana (Reclined Butterfly Pose) – Relaxes the body and enhances hormone balance.
? Bhujangasana (Cobra Pose) – Stimulates the ovaries and improves blood flow.
? Setu Bandhasana (Bridge Pose) – Helps regulate hormones and strengthens the lower back.
? Viparita Karani (Legs-Up-The-Wall Pose) – Reduces stress and improves circulation to the uterus.

2. Pranayama (Breathing Techniques)
? Nadi Shodhana (Alternate Nostril Breathing) – Balances hormones and reduces stress.
? Bhramari Pranayama (Humming Bee Breath) – Calms the nervous system and improves reproductive health.

3. Lifestyle Tips for Fertility
Eat a nutrient-rich diet with fresh fruits, vegetables, and healthy fats.
Maintain a healthy sleep cycle (7-8 hours of rest).
Avoid stress – meditation and deep relaxation can help balance hormones.
Stay hydrated and engage in light physical activity daily.
Guidance Matters!
A yoga coach can create a customized plan based on your body’s needs, ensuring safe and effective practice. Stay consistent, keep a positive mindset, and trust your body’s natural ability to prepare for motherhood!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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25-Year-Old Student Seeks Yoga for Fatigue and Energy Boost – How Can It Help?

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Feb 18, 2025

Asked by Anonymous - Jan 24, 2025Hindi

Ans: Feeling constantly fatigued at 25 can be due to stress, poor posture, lack of movement, or irregular sleep patterns. Yoga can help by improving blood circulation, reducing stress, and balancing energy levels.

Here’s How Yoga Can Help You Stay Energized:
Start Your Day with Sun Salutations (Surya Namaskara)

Just 6-12 rounds of Surya Namaskara in the morning can wake up your body and improve blood flow.
Practice These Energy-Boosting Asanas:

Tadasana (Mountain Pose) – Improves posture and increases energy.
Bhujangasana (Cobra Pose) – Opens the chest and enhances oxygen intake.
Vrikshasana (Tree Pose) – Improves focus and mental clarity.
Setu Bandhasana (Bridge Pose) – Stimulates the nervous system and relieves fatigue.
Breathing Exercises (Pranayama) for Energy:

Bhastrika Pranayama (Bellows Breath) – Boosts oxygen supply and increases alertness.
Nadi Shodhana (Alternate Nostril Breathing) – Balances energy levels and calms the mind.
Lifestyle Tips:

Get 7-8 hours of sleep for recovery.
Stay hydrated and eat a balanced diet rich in fresh fruits and vegetables.
Take short breaks and practice stretching to avoid sitting for long hours.
For the best results, learning from a yoga coach can help you personalize your practice. Stay consistent, and you’ll feel more energetic and focused in no time!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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35 Year Old Biking 20km Daily: Back Protection Tips?

Dr Shakeeb Ahmed Khan |151 Answers |Ask -Follow

Physiotherapist - Answered on Feb 13, 2025

Question by Ijaz - Feb 12, 2025Hindi

Ans: Hello Mr. Ijaz . Riding a bike daily for long distances can put stress on your back, so maintaining proper posture is essential. Ensure that your seat height and handlebar position are adjusted to keep your spine in a neutral position, preventing unnecessary strain. Strengthening your core and back muscles with exercises like planks, bridges, and superman stretches will provide better spinal support. Additionally, regular stretching of your hamstrings, hip flexors, and lower back can help maintain flexibility and prevent stiffness. Wearing a helmet is crucial for safety, and using a cushioned seat or lumbar support belt can help absorb vibrations from the road. It’s also important to avoid sudden jerks while riding and to engage your core muscles for better stability. Staying hydrated, maintaining a balanced diet, and taking short breaks on longer rides will further support your spine and overall well-being.

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4-Year-Old Son Full of Energy: When Can He Start Yoga?

Sabrina Merchant |17 Answers |Ask -Follow

Yoga Expert - Answered on Feb 13, 2025

Asked by Anonymous - Jan 11, 2025Hindi

Ans: 4 years is the perfect age to introduce yoga to your child. You can start with basic poses/asanas and more importantly you can also introduce some breath work and mediation to help him calm down. Some poses to help him focus are the Vrishasana (Tree Pose) , Padmasana (Lotus Pose) and Garudasana (Eagle pose). Sitting in silence together for 5 mins daily can also be a great way to help him focus and calm down.

Asked on - Feb 13, 2025 | Answered on Feb 15, 2025

Thank you for your answer

Ans: Pleasure

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Worried About Accuracy of Routine Cancer Check-ups?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Asked by Anonymous - Feb 04, 2025Hindi

Ans: A gynecological examination, while a part of routine cancer screening, is not highly accurate on its own for detecting most cancers, particularly in early stages; a pelvic exam is particularly poor at detecting ovarian cancer, and a Pap smear is primarily used for cervical cancer screening, meaning further tests like biopsies are usually needed for definitive diagnosis of most gynecological cancers.
Certain screening test are available to rule out cancers:
For women, the most common screening tests to rule out cancer include mammograms for breast cancer, Pap smears (along with HPV tests) for cervical cancer, and regular pelvic exams.
Mammograms:
An X-ray of the breast that can detect cancerous lumps early when they are easier to treat.
Pap smear:
A test that examines cells collected from the cervix to identify abnormal cell changes that could develop into cervical cancer. Me
HPV test:
Detects the human papillomavirus (HPV) which is a major risk factor for cervical cancer.
Co-Test: HPV WITH DNA
Endometrial cancer
Endometrial cancer often presents early with vaginal bleeding after menopause. Routine transvaginal ultrasound can be done.
IF NEEDED endometrial biopsy done and sent for testing for grading the endometrial cancer.
Ovarian cancer
A CA-125 blood test can indicate high levels of a biomarker that may be a sign of ovarian cancer along with other tumor markers CEA, LDH, AFP, ca19.9 Roma index
If needed MRI can be done to detect the extent of spread.
Self-breast examination
Once a month post menses can help patient to detect sny lump in breast or axilla or any nipple changes.
These screening methods help in early diagnoses n treatment of cancers in early stage.

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Mother Lost to Ovarian Cancer: Reducing Risk as a Woman with Family History

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Asked by Anonymous - Feb 04, 2025Hindi

Ans: About 5% to 10% of breast cancers and 10% to 15% of ovarian cancers are hereditary.
Women with a mother or sister diagnosed with ovarian cancer have around 3 times the risk of ovarian cancer.
If your mother has a history of ovarian cancer, the most effective preventive measure for your daughter is to consult a genetic counselor and consider genetic testing to determine if she carries BRCA mutations, which significantly increase the risk of ovarian cancer; if positive, she may choose to undergo a preventive surgery called a risk-reducing salpingo-oophorectomy (removal of the ovaries and fallopian tubes), and could also benefit from regular monitoring and discussing other preventive options like long-term oral contraceptive use with advise of your doctor.
To rule out other gynae cancers
1) routine gynae examination
2) routine blood test
3) Ultrasound of pelvis to detect any uterine or ovarian pathology
4) PAP WITH HPV DNA TEST to rule out cervical cancers
5) tumor markers like ca125 to rule out ovarian cancers
6) mammography to rule out breast lumps
And self-breast examination.

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45 Year Old Mother Worries: What Early Signs of Gynecological Cancer Should I Watch For?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Asked by Anonymous - Feb 04, 2025Hindi

Ans: Early signs of ovarian, cervical and breast cancer
1). OVARIAN CANCER:
Bloating
Abdominal pain cramps and discomfort
Pelvic pain
Change in bowel habits
Increase frequency of urination or dysuria
Fatigue
Irregular bleeding
Weight loss
CERVICAL CANCER:
Abnormal continuos vaginal discharge
vaginal bleeding after sex.
vaginal bleeding after menopause.
vaginal bleeding between periods or periods that are heavier or longer than normal.
vaginal discharge that is watery and has a strong odor or that contains blood.
pelvic pain or pain during sex.
BREAST CANCER
Lump in breast
Lump in axilla
Redness on lump if breast
Abnormal venous dilation on breast
Orange peel appearance of breast skin
Abnormal or bloody discharge of nipples
Pap smears, mammograms and colonoscopies all offer a way to detect cancer early —
The 2 tests used most often (in addition to a complete pelvic exam) to screen for ovarian cancer are transvaginal ultrasound (TVUS) and the CA-125 blood test.
Regular gynecological exams, including Pap smears and HPV tests, are used to help screen for cervical cancer.
Mammograms
Self-breast examination helps in early detection of breast cancer.
Yes, early detection of ovarian, cervical, and breast cancers significantly improves survival rates, as cancers caught in their early stages are more treatable and have a much higher chance of successful treatment compared to when diagnosed at later stages; this is why regular screening for these cancers is strongly recommended.

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My period is late after taking Mifepristone: Is it normal?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Question by Anu - Feb 02, 2025Hindi

Ans: Yes, taking the i-pill can cause delayed periods or irregular bleeding. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy

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Worried about pregnancy after emergency contraception?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Question by sami - Feb 02, 2025Hindi

Ans: Yes, taking the i-pill can cause delayed periods or irregular bleeding. Sometimes after taking I pill spotting can occur within 7 days and cause irregular bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses

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Worried about pregnancy after emergency contraception?

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Question by sami - Feb 02, 2025Hindi

Ans: Yes, taking the i-pill can cause delayed periods or irregular bleeding. Sometimes after taking I pill spotting can occur within 7 days and cause irregular bleeding also. The I-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses

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I had sex with my partner having ipill and got periods on time and after 2 weeks of it spotting occurred and now periods haven’t arrived on expected time what can be done

Dr Nandita Palshetkar | Answer |Ask -Follow

Gynaecologist, IVF expert - Answered on Feb 12, 2025

Asked by Anonymous - Jan 18, 2025

Ans: Yes, taking the i-pill can cause delayed periods or irregular bleeding. Sometimes after taking i pill spotting can occur within 7 days and cause irregular bleeding also. The i-pill is an emergency contraceptive pill that contains a high dose of hormones that can disrupt your menstrual cycle.
But it is advisable to do pregnancy test to rule out pregnancy.
Or visit your nearby gynae to rule out other causes if delayed menses

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