DEAR SIR, Iam 53 yr old my weight around 86kg ans height 166cms sep 22 I start exercise and loose weight 10kg I am following Diet control no our side food. Tea without sugar I have Hyper tension and predibetic so should i continue exercise and diet control Pl suggest

Ans: While you are following a healthy life style in terms of eating habits and regular walks, mental relaxation can be achieved through meditation and pranayams - starting from a smaller period and going upto an hour - but daily practice. Secondly, you should 0watch your sleep regime and try to relax your mind before hitting the bed. You can do Om chanting for 5 to 10 minutes, soak your feet in epsum salt for 10-15 minutes or at least wash them with cold water before sleeping. I am sure you are already keeping a gap of 2 hrs between your dinner time and bed time, also practice a digital detox of at least an hour before sleeping.

Ans: Hi. I'm sorry to hear about your condition. It's important to understand that weight loss involves a two-pronged approach: reducing calorie intake and burning calories. Given that your ankle and knee pain prevent you from doing weight training, I recommend visiting a physiotherapist for an assessment. They can provide therapeutic management for your pain, enabling you to engage in aerobic and weight training exercises to some extent. Wishing you quick recovery

Ans: 3 meals in a day is perfect - please try and add protein sources with all the meals(milk, curd, Greek yoghurt, paneer)

- You can add weight training to ur exercise routine, but please do it under the guidance of an expert.

Ans: I am happy to hear that you’re motivated to take control of your health! Your plan to cut carbs at night, exercise twice daily, and ensure adequate sleep are excellent steps. However, there are some additional strategies that might help you control your diabetes and improve your overall health. Focus on whole foods like vegetables, fruits, lean proteins, and whole grains. Avoid processed foods and sugary drinks and reduce carbohydrate intake. Incorporate healthy fats like avocados, nuts, and olive oil in your diet. Weight management should be a priority. Focus on losing fat percentage and increasing muscle mass by avoiding refined foods and following strength training exercises. Even a modest weight loss of 5-10% of your body weight can significantly improve blood sugar levels. Stay well hydrated and monitor your progress with the help of your doctor or a qualified dietician.