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The Health Gurus
Dietician, Lifestyle, Nutrition ExpertNiharikka Budhwani
DiabetologistDr Rajiv Kovil
Plastic-Aesthetic Surgeon, Emergency Care ConsultantDr Anshuman Manaswi
Physician, RadiologistDr Rishabh Jain
Diabetologist, Consultant Physician, Vaccine ExpertDr Chandrakant Lahariya
Gynaecologist, IVF expertDr Nandita Palshetkar
Yoga, Mindfulness ExpertPushpa R
PhysiotherapistDr Shakeeb Ahmed Khan
Nutritionist, Diabetes EducatorShreya Shah
DiabetologistDr Rahul Baxi
Physiotherapist, Strength CoachVaibbhav Patil
Child and Parenting CounsellorAruna Agarwal
DentistDr Shyam Jamalabad
Diabetoloist, General PhysicianDr Bikky Chaurasia
Dietician, Diabetes ExpertKomal Jethmalani
Yoga, Naturopathy ExpertRoopashree Sharma
Yoga, Wellness ExpertNamita Piparaiya
Yoga ExpertRadhika Iyer
General PhysicianDr Hemalata Arora
Kidney Health SpecialistDr Vinod Kumar
PaediatricianDr Deepa Suvarna
Physiotherapist, NutritionistRebecca Pinto
Yoga ExpertSabrina Merchant
Child and Parenting CounsellorDr Aarti Bakshi
Personal Trainer, NutritionistGaurav Pawar
PhysiotherapistNidhi Gupta
Browse rediffGurus answers related to 'Health' below
Dr Anshuman Manaswi |36 Answers |Ask -Follow
Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Apr 15, 2025
Asked by Anonymous - Mar 20, 2025Hindi
Listen 
50 Year Old Wondering: Can Eye Bag Surgery Help with Wrinkles?
Ans: Eyebags reduction surgeries are safe. In good hands the results are satisfying and hardly any complication.
Yes, surgeries ( Facelift, brow lift, forehead lift neck lift etc do significantly reduce the wrinkles.
Cost will depend upon the surgeon's experience.
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Yes, surgeries ( Facelift, brow lift, forehead lift neck lift etc do significantly reduce the wrinkles.
Cost will depend upon the surgeon's experience.
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Apr 14, 2025
how to deal with summer heat
Ans: Summer heat can make us feel tired, dehydrated, and restless. But with a few simple yoga and lifestyle changes, you can stay cool, calm, and refreshed.
Yoga Tips to Stay Cool in Summer
?? Sheetali Pranayama (Cooling Breath): Sit comfortably, roll your tongue like a tube, inhale through it, and exhale through the nose. Repeat 8–10 times. It naturally cools the body.
?? Sheetkari Pranayama: If you can’t roll your tongue, gently press your teeth together, open lips slightly, inhale through the teeth, and exhale through the nose.
?? Chandra Bhedana (Left Nostril Breathing): Inhale through the left nostril, exhale through the right. It reduces body heat.
Cool & Calming Yoga Asanas
?? Supta Baddha Konasana (Reclined Butterfly Pose)
?? Viparita Karani (Legs-Up-The-Wall Pose)
?? Shavasana (Corpse Pose) with slow breathing
Lifestyle Tips
Drink lots of water, coconut water, and buttermilk.
Wear cotton, light-colored clothes.
Avoid heavy, spicy foods and go for fresh fruits and vegetables.
Stay indoors during peak heat (12–4 PM) and take short breaks in the shade.
Why Practice With a Coach?
A yoga coach will help you choose the right cooling techniques based on your body and routine. Personalized support brings faster results and deeper balance.
Stay cool and healthy this summer!
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
(more)
Yoga Tips to Stay Cool in Summer
?? Sheetali Pranayama (Cooling Breath): Sit comfortably, roll your tongue like a tube, inhale through it, and exhale through the nose. Repeat 8–10 times. It naturally cools the body.
?? Sheetkari Pranayama: If you can’t roll your tongue, gently press your teeth together, open lips slightly, inhale through the teeth, and exhale through the nose.
?? Chandra Bhedana (Left Nostril Breathing): Inhale through the left nostril, exhale through the right. It reduces body heat.
Cool & Calming Yoga Asanas
?? Supta Baddha Konasana (Reclined Butterfly Pose)
?? Viparita Karani (Legs-Up-The-Wall Pose)
?? Shavasana (Corpse Pose) with slow breathing
Lifestyle Tips
Drink lots of water, coconut water, and buttermilk.
Wear cotton, light-colored clothes.
Avoid heavy, spicy foods and go for fresh fruits and vegetables.
Stay indoors during peak heat (12–4 PM) and take short breaks in the shade.
Why Practice With a Coach?
A yoga coach will help you choose the right cooling techniques based on your body and routine. Personalized support brings faster results and deeper balance.
Stay cool and healthy this summer!
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Apr 07, 2025
Asked by Anonymous - Apr 05, 2025Hindi
Listen Male, 40, with LBBB & LVMF -40%: Can exercise improve my condition?
Ans: Dear Sir. Thank you for your query. I would like to assure you that you can improve your heart function with the right guidance and care. Please visit a nearby physiotherapist who has completed MPT in Cardio Pulmonary Rehabilitation for a personalized and safe exercise plan. I also suggest using a spirometer regularly to strengthen your lungs and support overall cardiovascular health. Since you have LBBB and an LVEF of 40%, it’s essential to follow a structured, medically supervised routine. Start with light activities like walking, stretching, and breathing exercises such as diaphragmatic and pursed-lip breathing. Avoid high-intensity workouts or heavy lifting. With consistency and expert support, many people experience improvement or stabilization in heart function. I wish you quick recovery.
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Dr Deepa Suvarna |148 Answers |Ask -Follow
Paediatrician - Answered on Apr 02, 2025
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My 5-year-old grandson has Kawasaki disease – will he fully recover?
Ans: If he has coronary artery aneurysms then he needs regular echocardiograms and follow up with a pediatric cardiologist till the aneurysms regress. Till that happens, he is at a risk for myocardial infarctions hence will require lifestyle changes. Most aneurysms regress after a year. But follow ups will be required for some years as will be advised by the cardiologist
Asked on - Apr 04, 2025 | Answered on Apr 04, 2025
ListenHi, mam he has 8mm aneurysm, can it be cured
Ans: The pediatric cardiologist will be able to answer this best. Generally 8 mm is considered large and hence has greater complications
Nidhi Gupta |201 Answers |Ask -Follow
Physiotherapist - Answered on Apr 01, 2025
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Type 2 Diabetic: How to Protect My Limb Nerves?
Ans: Happy morning Madhupati,
1) Please ensure you are taking your Vit D3, Vit B12 and Calcium tablets regularly as prescribed by your Dr. As these vitamin supplements help the nerves too.
2) Nutrition plays a very important role for nerve health. Each one of us is different. So it is better to once see a good nutritionist and understand what kinds of foods are good for you. Examples are walnuts, pistachio, vegetable juices, lemon shots, mixed seeds etc.
3) Some form of exercise suitable to you like swimming, walking, yoga, pranayama done at least 5 days a week for 45-60 minutes each of the 5 days is very important.
All the best for your wellness journey ahead!
Warm regards,
Dr Nidhi Bajaj Gupta
Insta: merahki_holisticwellness
(more)
1) Please ensure you are taking your Vit D3, Vit B12 and Calcium tablets regularly as prescribed by your Dr. As these vitamin supplements help the nerves too.
2) Nutrition plays a very important role for nerve health. Each one of us is different. So it is better to once see a good nutritionist and understand what kinds of foods are good for you. Examples are walnuts, pistachio, vegetable juices, lemon shots, mixed seeds etc.
3) Some form of exercise suitable to you like swimming, walking, yoga, pranayama done at least 5 days a week for 45-60 minutes each of the 5 days is very important.
All the best for your wellness journey ahead!
Warm regards,
Dr Nidhi Bajaj Gupta
Insta: merahki_holisticwellness
Nidhi Gupta |201 Answers |Ask -Follow
Physiotherapist - Answered on Mar 29, 2025
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Running Enthusiast Seeking Advice: Pushing Limits without Harming Knees?
Ans: Hello Rajib,
It is good to know that you are so fit overall.
At times yes excessive running can harm the soft tissues of the knees.
These are the precautions you may take:
1) Please ensure you are taking your Vit D3, Calcium and multivitamin supplements as prescribed
2) A good 10 minutes warm up before running and 10 minutes of cool down via stretches is a must
3) A gentle sesame oil massage around the knee and muscles connected to it is good to do once a week
4) Please ensure you do some form of core exercises. You may learn these from a trainer or physiotherapist. As when core is strong the impact on the knees is lesser.
5) Please keep yourself well hydrated especially during runs
If even the slightest pain comes up take adequate rest!
All the best to become fitter than ever before.
Warm regards,
Dr Nidhi Bajaj Gupta
www.merahkiwellness.com
Insta: merahki_holisticwellness
(more)
It is good to know that you are so fit overall.
At times yes excessive running can harm the soft tissues of the knees.
These are the precautions you may take:
1) Please ensure you are taking your Vit D3, Calcium and multivitamin supplements as prescribed
2) A good 10 minutes warm up before running and 10 minutes of cool down via stretches is a must
3) A gentle sesame oil massage around the knee and muscles connected to it is good to do once a week
4) Please ensure you do some form of core exercises. You may learn these from a trainer or physiotherapist. As when core is strong the impact on the knees is lesser.
5) Please keep yourself well hydrated especially during runs
If even the slightest pain comes up take adequate rest!
All the best to become fitter than ever before.
Warm regards,
Dr Nidhi Bajaj Gupta
www.merahkiwellness.com
Insta: merahki_holisticwellness
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 26, 2025
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High Cholesterol: I'm 47, Can Home Remedies, Diet & Exercise Really Help Me?
Ans: Dear Mr. Yusuf. Thank you for your query. Considering I am Physiotherapist, I would answer from Physiotherapist perspective. To lower cholesterol from a physiotherapy perspective, focus on a combination of aerobic exercise, strength training, and flexibility work. Engage in brisk walking, cycling, or jogging for at least 30–45 minutes daily to improve heart health and lipid metabolism. Incorporate strength training 2–3 times a week with bodyweight exercises or weights to enhance muscle mass and fat burning. Avoid prolonged sitting by standing up every 30–45 minutes and engaging your core while working to improve posture and circulation. A fiber-rich diet with whole grains, vegetables, nuts, and lean proteins supports cholesterol reduction while minimizing saturated fats and refined sugars. Managing stress through breathing exercises, yoga, or meditation helps regulate cortisol levels, which can impact cholesterol. Lastly, ensure 7–8 hours of quality sleep daily, as poor sleep can contribute to high cholesterol and metabolic issue. Wish you healthy life.
(more)
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Mar 24, 2025
Asked by Anonymous - Mar 23, 2025Hindi
Listen 43-Year-Old Woman With No Hunger for 10 Years: What Could Be the Cause?
Ans: It looks like your digestion is weak, which is why you don’t feel hungry. Even though you are drinking enough water and practicing yoga, your gastric issues are still there. This means your body needs extra care.
First, check if you are overeating at one time or eating without real hunger. Try eating small meals at regular intervals. Include warm, home-cooked food that is easy to digest. Avoid raw vegetables, cold drinks, and spicy or oily food, as these can increase gastric problems.
Since you are already practicing kapalabhati and anulom vilom, reduce kapalabhati if you feel bloated. Instead, do Agnisar Kriya and Uddiyana Bandha under the guidance of a yoga expert. These techniques help strengthen digestion and improve appetite. Also, Vajrasana after meals will support digestion.
Daily morning walks in sunlight can help balance your digestion and improve natural hunger. Practicing mindfulness while eating, chewing food properly, and eating in a peaceful environment will also help.
It’s best to consult a yoga or meditation coach to get a personalized routine based on your body type. A guided approach will help you heal naturally and safely.
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
(more)
First, check if you are overeating at one time or eating without real hunger. Try eating small meals at regular intervals. Include warm, home-cooked food that is easy to digest. Avoid raw vegetables, cold drinks, and spicy or oily food, as these can increase gastric problems.
Since you are already practicing kapalabhati and anulom vilom, reduce kapalabhati if you feel bloated. Instead, do Agnisar Kriya and Uddiyana Bandha under the guidance of a yoga expert. These techniques help strengthen digestion and improve appetite. Also, Vajrasana after meals will support digestion.
Daily morning walks in sunlight can help balance your digestion and improve natural hunger. Practicing mindfulness while eating, chewing food properly, and eating in a peaceful environment will also help.
It’s best to consult a yoga or meditation coach to get a personalized routine based on your body type. A guided approach will help you heal naturally and safely.
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Mar 03, 2025Hindi
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Struggling to find a school for my 11-year-old son with autism and ADHD: What are my options?
Ans: I understand how difficult and frustrating this situation must be for you as parents. Your child is bright and capable, but his challenges with behavior, attention, and sitting still are making school enrollment tough. Finding the right environment that supports both his academic strengths and his needs is essential. Inclusive schools with special education support or Montessori-style learning environments may offer a more flexible and understanding approach. Occupational therapy can help increase his sitting tolerance, posture, and focus, while behavioral therapy can support emotional regulation and social interactions. You might also consider discussing the option of a shadow teacher with school staff, as one-on-one assistance in a classroom can make a big difference. In case you don't get access to an occupational therapist, approach a physiotherapist with an understanding of Sensory Integration, as they can also help with improving his body awareness and tolerance for sitting. You are not alone in this journey, and with the right support, your child can thrive. I encourage you to connect with a special educator or developmental therapist to explore the best options for him. I request you to be strong and determined. for your son.
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Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Mar 07, 2025Hindi
Listen Can I Lower My Blood Sugar by Doing Soleus Push-Ups Daily?
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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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.
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
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Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Nov 20, 2024Hindi
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52-Year-Old Doctor Can't Lose Weight: What Could Be the Problem?
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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Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
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Walking for Weight Loss: Carbs or Fat Burned?
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!
(more)
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Mar 19, 2025Hindi
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How can a 34-year-old improve their core strength?
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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Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Mar 21, 2025Hindi
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Lower Back Pain After Spine Surgery: Exercises to Help My Dad?
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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Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Mar 22, 2025
Asked by Anonymous - Mar 21, 2025Hindi
Listen Stiff Hips and Occasional Pain: How Can I Stay Healthy with a Busy Schedule?
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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Dr Anshuman Manaswi |36 Answers |Ask -Follow
Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 20, 2025
Asked by Anonymous - Mar 20, 2025Hindi
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Dr Deepa Suvarna |148 Answers |Ask -Follow
Paediatrician - Answered on Mar 20, 2025
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Dr Anshuman Manaswi |36 Answers |Ask -Follow
Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 19, 2025
Asked by Anonymous - Mar 19, 2025Hindi
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Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Mar 18, 2025
Asked by Anonymous - Mar 15, 2025Hindi
Listen I Wake Up at 4 AM and Feel Sleepy by 5 PM: Can Yoga Help Me Sleep Better?
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/
(more)
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/
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Mar 18, 2025
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Should I Do Suryanamaskar With Umbilical Hernia After Uterus Surgery?
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/
(more)
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/
Dr Anshuman Manaswi |36 Answers |Ask -Follow
Plastic-Aesthetic Surgeon, Emergency Care Consultant - Answered on Mar 12, 2025
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Mother-in-law survived heart attack but has low BP and headaches: What should I do?
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.
(more)
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.
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Mar 05, 2025
Asked by Anonymous - Mar 05, 2025Hindi
Listen Can Yoga Help Reduce My High Cholesterol?
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/
(more)
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/
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Asked by Anonymous - Feb 22, 2025Hindi
Listen 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
(more)
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
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Asked by Anonymous - Feb 20, 2025Hindi
Listen 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.
(more)
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.
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Asked by Anonymous - Feb 20, 2025Hindi
Listen 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
(more)
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
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Listen
5 Days Late After Taking Postinor-1 - Should I Be Worried?
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.
(more)
But it's advisable to do home pregnancy test or serum beta hcg blood teat to rule out the pregnancy.
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Listen
5 Days Late After Taking Postinor-1 - Should I Be Worried?
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.
(more)
But it's advisable to do home pregnancy test or serum beta hcg blood teat to rule out the pregnancy.
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 04, 2025
Asked by Anonymous - Feb 12, 2025Hindi
Listen HPV vaccine over 35? 50-year-old woman seeking vaccination advice
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.
(more)
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.
Niharikka Budhwani |13 Answers |Ask -Follow
Dietician, Lifestyle, Nutrition Expert - Answered on Mar 03, 2025
Listen
50 year old woman seeks weight loss advice: Daily walks not helping?
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. :)
(more)
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. :)
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 03, 2025
Asked by Anonymous - Feb 17, 2025
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
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.
(more)
Just get pregnancy test checked if you get delayed periods.
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 03, 2025
Asked by Anonymous - Feb 25, 2025Hindi
Listen Concerned about late period after taking Escapelle - 24 year old seeks advice
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)
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
Dr Nandita Palshetkar | Answer |Ask -Follow
Gynaecologist, IVF expert - Answered on Mar 03, 2025
Asked by Anonymous - Feb 15, 2025
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
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 .
(more)
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 .
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Mar 03, 2025
Listen
23-Year-Old Struggling to Lose Weight & Regain Confidence: Advice Needed?
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/
(more)
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/
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Feb 27, 2025
Asked by Anonymous - Feb 11, 2025Hindi
Listen
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Feb 27, 2025
Asked by Anonymous - Feb 20, 2025Hindi
Listen 41-Year-Old with Tennis Elbow: Effective Treatments and Exercises?
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.
(more)
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.
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Feb 27, 2025
Listen
54-year-old with Type 2 Diabetes Facing Muscle Loss: What Can I Do?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
How Can I Lose Weight Following a Vegetarian Diet with a Desk Job?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
Pre-diabetic and worried? Expert advice on what to eat.
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
Can Diabetics Indulge in Veg Noodles or Manchurian, and How Healthy Are Full Wheat Noodles?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Asked by Anonymous - Feb 07, 2025Hindi
Listen Can Diabetics Use Khand Deshi? A Diabetic's Guide to Sugar Substitutes
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Asked by Anonymous - Feb 18, 2025Hindi
Listen 
41-Year-Old Man With Fatty Liver: Is it Safe to Have Rotis With Ghee and Milk?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
Can I Really Control My Diabetes Naturally At 67?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
Controlling Thyroid with 100mg Tyronorm: Diet and Tips?
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.
(more)
Komal Jethmalani |382 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Feb 25, 2025
Listen
Diabetic and hypertensive 68 year old experiencing low blood sugar in cold climate - Seeking advice
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.
(more)
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Feb 19, 2025
Listen
Early Signs of Parkinson's: Exercises and Yoga Recommendations for My Wife?
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.
(more)
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.
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Feb 18, 2025
Asked by Anonymous - Jan 26, 2025Hindi
Listen Can Yoga Help Me Improve Stiff Joints and Flexibility at 60?
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/
(more)
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/
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Feb 18, 2025
Asked by Anonymous - Jan 21, 2025Hindi
Listen Yoga for Fertility: Can Yoga Help a 31-Year-Old Woman Prepare for Pregnancy?
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/
(more)
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/
Pushpa R |59 Answers |Ask -Follow
Yoga, Mindfulness Expert - Answered on Feb 18, 2025
Asked by Anonymous - Jan 24, 2025Hindi
Listen 25-Year-Old Student Seeks Yoga for Fatigue and Energy Boost – How Can It Help?
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/
(more)
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/
Dr Shakeeb Ahmed Khan |153 Answers |Ask -Follow
Physiotherapist - Answered on Feb 13, 2025
Listen
35 Year Old Biking 20km Daily: Back Protection Tips?
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.
(more)
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