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Dr Karthiyayini

Dr Karthiyayini Mahadevan  |1146 Answers  |Ask -

General Physician - Answered on Jul 23, 2024

Dr Karthiyayini Mahadevan has been practising for 30 years.
She specialises in general medicine, child development and senior citizen care.
A graduate from Madurai Medical College, she has DNB training in paediatrics and a postgraduate degree in developmental neurology.
She has trained in Tai chi, eurythmy, Bothmer gymnastics, spacial dynamics and yoga.
She works with children with development difficulties at Sparrc Institute and is the head of wellness for senior citizens at Columbia Pacific Communities.... more
Visu Question by Visu on Jul 22, 2024Hindi
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I don't take anything after 5pm no dinner or supper. I am self discipline and self dependent My normal routine is In the morning 1 hour yoga 1 hour cycling 1 hour prayer ½ hour meditation Evening 30 min meditation Morning breakfast Ragi porridge or rice flakes or sprouts Moderate Lunch in millets vegetable and green Evening sundal or fruits No coffee or tea No Salt savouries and tamarind for last 35 years No to white like sugar, Salt, milk and dairy products I uaed to medical check every year and report of every year reveals normal including sugar BP etc. But this tgl is more rest others are normal. What should I do, and how to alter my life style if required My

Ans: This could be familial
So do not worry. Continue your wonderful lifestyle
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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Komal

Komal Jethmalani  |374 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Oct 19, 2020

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I am a 62-year-old man, weight 83 kgs, mostly sitting work, living in Noida.I am diabetic for over 25 years. I wake up in the morning between 5.30 am to 6 am and take warm water with lemon/alovera/giloy.I then walk for about 45 minutes.I take tea with two Marie biscuits and about 30-40 gms of namkeen.For breakfast, I have two chapattis/poha/sandwich/any item.Lunch is three chapattis of wheat/ragi+besan.Evening, I have small quantity of fruit -- apple or any seasonal fruit, but not banana.Dinner is at about 8 pm; I have two chapattis.I go to sleep between 10 pm and 10.30 pm.I take medicine with insulin but my sugar level fasting does remains 180-200.-- Saraf
Ans:

Your situation may seem difficult to you, but it isn't reversible.

Diabetes with excess weight is a condition which can be overcome with healthy habits.

Lack of endurance and insulin resistance is a sign of uncontrolled sugar levels.

To bring a change, you must include aerobic and strengthening exercises which will increase your lean mass and metabolism.

Include healthy foods in your diet like oats, dalia, fruits, vegetables, whole grains and beans, which contain lots of fibre. This will help increase your metabolism and thereby reduce your blood sugar levels.

Protein-rich foods are necessary for sustenance, so include foods like dairy products, eggs (if permissible), lentils, nuts, soya, etc.

Reduce too much namkeen, which is not healthy and has lots of trans fats, salt and additional calories, which will spike the blood sugar levels.

A balanced diet that contains essential nutrients, and a modification of your habits, will result in a healthy lifestyle geared towards fitness.

 

..Read more

Roopashree

Roopashree Sharma  | Answer  |Ask -

Yoga, Naturopathy Expert - Answered on Mar 14, 2023

Asked by Anonymous - Mar 10, 2023Hindi
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Dear Madam, I am 41 years old,65kg weight & height 167 cms, having family history of heart attack, my mom got it at the age of 58 & my brother at 38 but luckily survived. I do 45 to 60mins yoga everyday(surya namaskar & astang yoga) and 12k steps walking in the evening. I drink 2.2 litres of water daily Sleep at 2 AM, wakeup at 10 AM , Intermittent fasting warm water + 1 spoon honey immediately after wakeup at 10 AM breakfast(12 PM)=poha/upama/idly/dosa etc & 1 cup Bournvita ; lunch(4PM)=2 jowar/wheat roti, sabzi, rice-dal; Evening(5PM)= 1 cup tea, fruits- apple/chikko/orange; Dinner(9PM)= 1 jowar/wheat roti,sabzi, rice-dal; Late night(11:30PM)= dry fruits-kaju/badam/pista/sweet amala candy I am software Engineer, non-veg once in a month(only chicken biriyani) Alcohol= once in a month(1200ml) only beer BP 120 to 140/70 to 80, fasting sugar 72 to 80 Could you please advise on my life style ? Thanks
Ans: Hi, You are dot on when it comes to eating healthy and even the workout plans. However, if not done at the right time during the day, they can rather be harmful to the body. Our body functions are regulated by the solar & lunar cycle during the day. As the Sun controls our digestion, it is advisable to eat during the day hours and very light after sunset, especially no later than 8PM. Secondly, the day is also governed by the three doshas - Kapha, Pitta and Vata - therefore our workout, sleep, food regime should be inline with these systems. Since you have a family history, it is advisable to meet a Ayurvedic practitioner to understand these cycles and plan your day accordingly.

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Ramalingam

Ramalingam Kalirajan  |7548 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Jan 17, 2025

Asked by Anonymous - Jan 17, 2025Hindi
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I'm 35 years old. I want to invest INR 65000 for retirement at 50 years old. My current expenses 65000 per month. Please guide me.
Ans: Retiring at 50 with your current lifestyle requires a carefully crafted investment strategy. Here’s a detailed guide tailored to your goal.

Step 1: Define Retirement Corpus Requirement
Current Monthly Expenses: Rs. 65,000.
Inflation Adjustment: At 6% inflation, your expenses will increase significantly by 50.
Retirement Corpus: The corpus must sustain you for at least 30+ years post-retirement.
Lifestyle Goals: Include travel, medical emergencies, and aspirational expenses in calculations.
Step 2: Asset Allocation Strategy
A balanced mix of equity and debt instruments can help grow your wealth steadily while minimizing risks.

1. Equity Mutual Funds (70% Allocation)
Why Equity? High growth potential to beat inflation over the long term.
Recommended Categories: Flexi-cap, mid-cap, and large-cap funds.
SIP/Investable Amount: Invest Rs. 45,500 monthly in equity mutual funds.
2. Debt Instruments (30% Allocation)
Why Debt? Stability and regular income during volatile markets.
Recommended Options: PPF, short-term debt mutual funds, or NPS (Tier I).
SIP/Investable Amount: Allocate Rs. 19,500 monthly.
Step 3: Include Inflation Protection
Inflation reduces the value of money significantly over time.
Your retirement corpus should grow faster than the inflation rate.
Equity exposure helps overcome inflation impacts effectively.
Step 4: Ensure Tax Efficiency
1. Equity Mutual Funds
Tax Rules: Long-term capital gains (LTCG) above Rs. 1.25 lakh taxed at 12.5%.
Action Plan: Use annual redemption to manage gains below taxable limits.
2. PPF and NPS
Tax Benefits: Both offer tax-saving benefits under Section 80C.
Lock-in Period: Ensure alignment with your retirement timeline.
Step 5: Emergency Fund Creation
Build an emergency fund equivalent to 12 months’ expenses (Rs. 7.8 lakh).
Park it in liquid funds or a high-yield savings account for quick access.
Step 6: Health and Risk Coverage
Health Insurance: Ensure adequate coverage to avoid depleting investments during medical emergencies.
Life Insurance: Use a term plan to secure your dependents until you achieve your retirement goal.
Step 7: Regular Portfolio Reviews
Review your portfolio every six months.
Rebalance based on performance, changing goals, and market conditions.
Seek advice from a Certified Financial Planner for optimized asset allocation.
Step 8: Additional Recommendations
Avoid Real Estate: Illiquid and high transaction costs make it unsuitable for your timeline.
Avoid Direct Investments: Opt for regular plans via mutual fund distributors guided by a CFP.
Diversify Investments: Explore international mutual funds for added growth.
Step 9: Incremental Contributions
Increase your SIP amount annually by 10-15% to align with income growth.
This ensures your corpus grows significantly over time.
Finally
Achieving financial independence by 50 is ambitious but achievable. Consistency in investments, inflation-adjusted growth, and regular reviews are critical. Focus on disciplined execution of the outlined plan for a secure and fulfilling retirement.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

...Read more

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