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Ramalingam

Ramalingam Kalirajan  |7337 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on May 23, 2024

Ramalingam Kalirajan has over 23 years of experience in mutual funds and financial planning.
He has an MBA in finance from the University of Madras and is a certified financial planner.
He is the director and chief financial planner at Holistic Investment, a Chennai-based firm that offers financial planning and wealth management advice.... more
YouthfulJourney Question by YouthfulJourney on May 22, 2024Hindi
Money

I am 24yr and my in hand is around 70K pm. I don't have any loans yet but will consider buying a home in next 10 yrs. I plan to retire by 40. How do I start investing for retirement?

Ans: Firstly, congratulations on your excellent foresight and commitment to planning for your financial future at the young age of 24. With a monthly in-hand salary of Rs. 70,000 and no loans, you are in a great position to start building a robust retirement plan. Your goal to retire by 40 is ambitious but achievable with disciplined and strategic investing.

Understanding Your Financial Goals
Early Retirement by 40
Retiring by 40 means you have approximately 16 years to build a substantial corpus. Considering you’ll need your investments to last potentially 40-50 years post-retirement, it’s essential to focus on high-growth investments now.

Buying a Home in 10 Years
You plan to buy a home in the next 10 years. This goal requires a significant portion of your savings, so you must balance this with your retirement planning.

Current Financial Standing
Monthly Income and Expenses
In-hand Salary: Rs. 70,000 per month
No Existing Loans: Gives you flexibility to save and invest more
Starting Your Investment Journey
Building a Strong Foundation
Emergency Fund: Save at least 6-12 months’ worth of living expenses in a liquid fund or a savings account for emergencies.

Health and Life Insurance: Ensure you have adequate health insurance coverage and a term insurance policy. This safeguards your financial plan against unforeseen circumstances.

Investing for Retirement
Equity Mutual Funds
Why Equity Mutual Funds? They offer high growth potential, which is crucial for long-term goals like retirement.

Diversification: Invest in a mix of large-cap, mid-cap, and small-cap funds to balance risk and returns.
Systematic Investment Plan (SIP): Start a SIP with a significant portion of your monthly savings. Consider allocating Rs. 25,000-30,000 per month to equity mutual funds.
Benefits of Regular Funds Through CFP:

Professional Management: Access to experienced fund managers.
Regular Monitoring: Your CFP will regularly review and adjust your portfolio.
Direct Stocks
Investing directly in stocks can offer high returns but also carries higher risk.

Allocation: Consider investing Rs. 10,000 per month in well-researched stocks.
Diversification: Invest across different sectors to mitigate risks.
Long-Term Focus: Hold stocks for the long term to benefit from compounding.
Balanced Advantage Funds
Balanced Advantage Funds dynamically manage the allocation between equity and debt based on market conditions.

Monthly Investment: Allocate Rs. 10,000 per month to these funds for stability and growth.
Planning for a Home Purchase
Dedicated Savings
Recurring Deposit (RD) or Debt Mutual Funds: Set aside Rs. 10,000-15,000 per month in a dedicated account for your home purchase.
Equity Linked Savings Scheme (ELSS): Consider investing in ELSS funds for tax benefits and growth.
Avoiding Real Estate as an Investment
Given the illiquidity and market risks associated with real estate, it’s advisable to focus on other asset classes for investment purposes.

Achieving Long-Term Financial Goals
Monitoring and Reviewing Investments
Regular Reviews: Conduct semi-annual reviews with your CFP to ensure your investments are on track.
Adjustments: Make necessary adjustments based on market conditions and personal goals.
Tax Planning
Equity Mutual Funds:

Long-Term Capital Gains (LTCG): Taxed at 10% for gains over Rs. 1 lakh.
Short-Term Capital Gains (STCG): Taxed at 15%.
Debt Funds:

LTCG: Taxed at 20% with indexation benefits.
STCG: Taxed as per your income slab.
Direct Stocks:

LTCG: Taxed at 10% beyond Rs. 1 lakh.
STCG: Taxed at 15%.
Evaluating and Adjusting Your Portfolio
Risk Management
Risk Tolerance: Adjust your portfolio based on your risk tolerance and changing financial circumstances.
Diversification: Continuously ensure your portfolio is diversified across different asset classes.
Long-Term Passive Income
Dividend Stocks and Funds: Invest in dividend-yielding stocks and mutual funds for a steady income post-retirement.
Systematic Withdrawal Plan (SWP): Post-retirement, use SWP from your mutual funds to get a regular income.
Professional Guidance
Role of a Certified Financial Planner (CFP)
A CFP can provide tailored advice based on your financial goals, risk tolerance, and investment horizon. They help you create a diversified portfolio, optimize tax planning, and ensure you stay on track to meet your objectives.

Conclusion
Your proactive approach at 24 sets you on the right path towards achieving your goal of retiring by 40. By investing systematically in equity mutual funds, direct stocks, and balanced advantage funds, and maintaining a dedicated savings plan for your home purchase, you can create a robust financial foundation. Regular reviews and adjustments, guided by a Certified Financial Planner, will ensure your investments stay aligned with your goals.

Best Regards,

K. Ramalingam, MBA, CFP

Chief Financial Planner

www.holisticinvestment.in
DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Users are advised to pursue the information provided by the rediffGURU only as a source of information to be as a point of reference and to rely on their own judgement when making a decision.
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Ramalingam Kalirajan  |7337 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on May 20, 2024

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Hi my name is Vijay, age 30 I have 2 kids. 4 years son and 9 months little boy, I want to retire at 40. Currently me and my wife is earning 2 lpm, and I have 50 lakhs cash What is the step can I take to buy a house or invest in mutual fund ? Please suggest this diversified portfolio My monthly expenses is 50 k Please give the best possible advice
Ans: Vijay, it's inspiring to see your ambition to retire at 40 and secure your family's future. Let's explore the steps you can take to achieve this goal.

Your commitment to financial planning and providing a secure future for your family is truly commendable.

Assessing Financial Situation
First, evaluate your current financial situation, including income, expenses, assets, and liabilities.

Setting Clear Goals
Define your retirement goals, including the desired retirement age, lifestyle, and financial needs during retirement.

Building Emergency Fund
Start by building an emergency fund equivalent to 6-12 months of your living expenses to cover unexpected expenses.

Diversified Investment Portfolio
Consider investing in a diversified portfolio of mutual funds aligned with your risk tolerance and investment horizon.

Disadvantages of Direct Funds vs. Benefits of Regular Funds Investing through MFD with CFP Credential
While direct funds offer lower expense ratios, investing through a Certified Financial Planner who is also a Mutual Fund Distributor (MFD) can provide personalized advice and guidance, ensuring your investments are aligned with your financial goals.

Consistent Saving and Investing
Commit to saving and investing a portion of your income regularly to build wealth over time. Automate your investments to ensure consistency.

Reviewing and Rebalancing
Regularly review your investment portfolio and rebalance it as needed to maintain your desired asset allocation and risk profile.

Long-Term Perspective
Maintain a long-term perspective and avoid making impulsive decisions based on short-term market fluctuations.

Final Thoughts
By carefully planning, saving, and investing wisely, you can work towards achieving your goal of early retirement and providing a secure future for your family.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in

..Read more

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Ramalingam Kalirajan  |7337 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on May 23, 2024

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I am 24 year old and started working couple of months ago. I earn around 70K/ per month and don't have any loans yet. How do I start investing for retirement?
Ans: congratulations on starting your career! It's impressive that you're already thinking about investing for retirement at the age of 24.

Starting early gives you a significant advantage through the power of compounding.

Understanding Retirement Planning
Retirement planning is about ensuring you have enough funds to maintain your lifestyle after you stop working.

Starting early helps you build a substantial retirement corpus.

Setting Clear Goals
First, define your retirement goals.

Consider the lifestyle you want and the amount you might need to maintain it.

Assessing Your Financial Situation
You earn ?70,000 per month and have no loans.

This is a good position to start investing.

Creating a Budget
Create a budget to manage your expenses and savings.

Aim to save at least 20-30% of your income for investments.

Emergency Fund
Before investing, build an emergency fund.

This should cover 3-6 months of your living expenses.

Systematic Investment Plan (SIP)
SIP is a disciplined way to invest in mutual funds.

It allows you to invest a fixed amount regularly.

Benefits of SIP
Rupee Cost Averaging: SIPs help average out the purchase cost over time.

Compounding: Regular investments leverage the power of compounding.

Discipline: SIPs ensure you invest regularly without market timing.

Choosing the Right Funds
Equity Mutual Funds: These are suitable for long-term growth and higher returns.

Debt Funds: Include these for stability and lower risk.

Balanced Funds: These combine equity and debt for moderate risk and returns.

Benefits of Actively Managed Funds
Higher Returns: Skilled fund managers aim to outperform the market.

Flexibility: Managers can adjust portfolios based on market conditions.

Diversification: Actively managed funds often have a well-diversified portfolio.

Disadvantages of Index Funds
Limited Flexibility: Index funds track an index strictly, limiting flexibility.

No Outperformance: They aim to match, not outperform, the index.

Market Cap Bias: These funds are heavily weighted towards large-cap stocks.

Disadvantages of Direct Funds
Lack of Guidance: Direct funds lack the expert advice provided by MFDs with CFP credentials.

Holistic Planning: Regular funds ensure a comprehensive financial plan.

Steps to Start Investing
Set Clear Goals: Define your retirement goals and investment horizon.

Risk Assessment: Assess your risk tolerance to choose suitable funds.

Choose Funds: Select a mix of equity, debt, and balanced funds.

KYC Compliance: Complete the mandatory KYC process for mutual fund investments.

Start SIP: Decide the SIP amount and start investing in chosen funds.

Monitoring and Adjusting Your Investments
Regular Review: Periodically review your investment portfolio.

Adjustments: Make necessary adjustments based on performance and goals.

Stay Informed: Keep yourself updated with market trends and news.

Importance of Consulting a Certified Financial Planner
Personalized Advice: A CFP provides tailored investment strategies.

Holistic Planning: They consider your entire financial situation and goals.

Expert Guidance: Benefit from their expertise and market knowledge.

Diversification and Rebalancing
Diversification: Spread your investments across different asset classes.

Rebalancing: Periodically rebalance your portfolio to maintain the desired asset allocation.

Conclusion
Starting your retirement planning now will ensure a secure and comfortable future.

Remember to stay disciplined and review your investments regularly.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in

..Read more

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Ramalingam Kalirajan  |7337 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Nov 04, 2024

Asked by Anonymous - Oct 30, 2024
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I just turned 25 and I had always been interested in finance. I learned through years of content watching and reading that starting investment at my age would prove to be beneficial for my retirement. Currently my income is 50k/month of which my spends are 10k/month. I live alone. How should I start or plan for my retirement in 30 years ( then age 55 years)? Advice would be much appreciated.
Ans: Starting investments early is a powerful step for retirement planning. You’ve built strong financial awareness at a young age, which sets a solid foundation for wealth creation. Let’s explore a detailed plan that maximizes growth potential over the next 30 years.

Building Your Investment Foundation
With 40,000 rupees available each month, you’re well-positioned to build a diversified portfolio. A steady, strategic plan will help create a robust retirement corpus by age 55.

Allocate Funds Wisely
A diversified approach will allow you to balance growth and stability. Here’s a suggested allocation to optimise your wealth over time:

Equity Mutual Funds (60%): Equities can generate significant long-term returns and beat inflation. Invest in a mix of large-cap, mid-cap, and small-cap funds. Diversifying across these helps balance risk and reward.

Debt Mutual Funds (20%): Debt funds provide stability and mitigate risk, especially during market downturns. They are an essential counterbalance to equities, offering steady growth with reduced volatility.

Gold and Precious Metals (5-10%): Metals add a layer of security to your portfolio. Gold has a track record of maintaining value and serves as a hedge during economic uncertainties.

Multi-Asset Funds (5%): These funds spread investments across equities, debt, and sometimes commodities, offering diversified returns. Multi-asset funds offer moderate growth with managed risk, making them a beneficial addition.

Cash Reserves or Emergency Fund (5-10%): Setting aside funds for emergencies is crucial. Keep at least six months’ expenses in a savings account or liquid fund to handle unexpected costs without disrupting your investments.

Benefits of Choosing Actively Managed Funds
While index funds track the market, they lack the potential for outperformance. Actively managed funds can potentially generate higher returns by adjusting to market conditions. Fund managers in actively managed funds can identify growth opportunities and mitigate risks. This active approach is especially useful over a 30-year horizon, where adapting to changing economic conditions is essential.

Importance of Regular Funds
Direct funds may seem economical, but regular funds offer key benefits when investing through a certified professional. A Certified Financial Planner (CFP) can help with fund selection, performance tracking, and rebalancing, aligning your investments with your retirement goals. This guidance can optimize your returns over time, making regular funds a valuable choice.

Tax Efficiency and Retirement Planning
Understanding tax implications is vital for effective retirement planning. Here’s how taxes apply to mutual funds:

Equity Funds: Long-term capital gains (LTCG) above Rs. 1.25 lakh are taxed at 12.5%. Short-term capital gains (STCG) are taxed at 20%. Investing in equity mutual funds aligns with tax efficiency, as gains accumulate over the long term.

Debt Funds: LTCG and STCG in debt funds are taxed according to your income tax slab. Since your income may rise over the years, consider the tax impact and invest with a view to minimize taxable events.

Tax-efficient investing and strategic withdrawals will help protect your wealth from tax erosion, especially closer to retirement.

Systematic Investment Plan (SIP): The Power of Consistency
Initiating SIPs is an effective way to build wealth. By investing consistently, you benefit from rupee-cost averaging, which reduces the impact of market volatility. Additionally, disciplined SIPs cultivate financial habits, helping you stay committed to your retirement goals.

Portfolio Review and Rebalancing
Conduct an annual review to ensure your portfolio remains aligned with your goals. As you approach retirement, gradually increase your allocation to debt and safer assets to preserve your gains. Rebalancing allows for adjustments based on market performance, economic shifts, and personal financial changes.

Steps to Establish Your Retirement Strategy
Set Clear Goals: Define your retirement lifestyle expectations and desired monthly income at age 55. This will help calculate a realistic corpus goal.

Invest Monthly: Allocate 60% of your savings towards SIPs in growth-oriented funds, with a preference for actively managed equity funds.

Build an Emergency Fund: Keep six months’ expenses as cash reserves to avoid dipping into your investments during emergencies.

Monitor and Adjust: Review your portfolio annually and consult a Certified Financial Planner (CFP) for expert advice. Adjust your allocations as needed.

Stay Consistent: Keep up with your SIPs and make incremental increases when possible to boost your long-term growth.

Explore Goal-Based Investments: If you have intermediate goals like buying a home, consider separate investments for those needs, keeping your retirement portfolio dedicated to long-term growth.

Final Insights
You’ve made a smart decision by beginning your retirement planning early. With disciplined investing and strategic allocation, you can build a substantial retirement corpus by age 55. Focusing on growth while balancing risk will ensure that you’re prepared for a comfortable retirement.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

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

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I HAVE CONSTIPACATION PROBLEM WICH AASAN RELIVE FROM THIS PROBLEM
Ans: Constipation can be uncomfortable, but yoga is an excellent way to stimulate digestion and relieve this issue. Here are some simple asanas you can try regularly to help improve bowel movements:

1. Pavanamuktasana (Wind-Relieving Pose)
Lie on your back and bring one knee to your chest, holding it with your hands.
Press your knee gently into your abdomen while keeping the other leg straight.
Switch legs and repeat, or do both knees together.
This pose massages your abdominal organs and promotes digestion.
2. Marjaryasana-Bitilasana (Cat-Cow Pose)
Begin on all fours.
As you inhale, arch your back (Cow Pose) and look up.
As you exhale, round your back (Cat Pose) and tuck your chin to your chest.
Repeat slowly for 8-10 breaths to massage your digestive organs and improve gut motility.
3. Malasana (Garland Pose)
Squat down with your feet wide apart and palms together at your chest.
Keep your spine straight and hold this pose for a few breaths.
This pose helps open up the pelvic area, aiding digestion and elimination.
4. Paschimottanasana (Seated Forward Bend)
Sit with your legs straight and bend forward from your hips, reaching for your toes.
This stretches the abdominal area and stimulates digestion.
Tips:

Drink plenty of water and include fiber-rich foods in your diet.
Practice these poses daily, but avoid forcing your body into any position.
If constipation persists, consult a doctor and consider working with a yoga coach for personalized guidance.

R. Pushpa, M.Sc (Yoga)
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https://www.instagram.com/pushpa_radiantyogavibes/

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Hi, My GF of last 2.5 years gets attracted to men very often and shares her feelings with me as well. She developed feelings for a guy a year back and he kissed her once when they were drunk. She said she didn't had time to react and Later they had a talk, she informed me that they chose to be friends, she doesn't seems to in talking terms any more with him. She talks to lot of male friends who she claims are from LGBTQ community which I doubt whether all are or not. I always say she has the freedom to move on any given day but she can't cheat but she doesn't think getting attracted to multiple men and acting on it as cheating . She says, she is free spirited and she is ok even if I visit a prostitute house. She is in her early 30s. She had a crush another guy on insta and said she will definitely try him if he wasn't lot younger than her but later said he is her best friend and she is in constant touch. Lately, she says vibe doesn't match and have problem saying I am her BF. I tried to move on from relationship 2-3 times because of her above traits and now stopped talking since few days. She had both mental and medical issues. Can I trust her and will she have any mental issues again?
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Relationships Expert, Mind Coach - Answered on Dec 26, 2024

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Hi Anu, My husband is in living relationship with another lady since April in another country. At the same time, he acused me as selfish for doing my PhD in my native country and put me in mental trauma by verbally accusing.Also,he was very clever, he step by step get rid of all the things related to our relationship and took bank all the bank fund in my name.After that he blocked me.I had doubts on his extra marital and asked him 1000 times. But he simply insulted and blocked me from all social media eventually. After finishing my PhD pre submission, when i went to meet him, in his place. I found him, shifted to another apartment. But i somehow, found it and there i came to knew, he is staying with a lady there for past months. I broke down and informed all his friends. Now he is threatening me for signing mutual consent, otherwise he will make false allegations and tore my good name..Already he partially did that. When I talked to his friends, he was crooked enough to tell them, i am a psycho, ademant, career oriented lady. I told him i am ready to give him mutual divorce after once we met in person. I want to ask him why he cheated me.but he is not ready to meet, he is asking me to talk to his advocate. What shall I do now?
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You’ve already demonstrated incredible strength by standing up to him and exposing the truth to his friends. That takes courage. But this is also a time to lean into your inner resilience and ensure you’re supported by professionals who can guide you through the legal and emotional complexities. Speaking with a family lawyer who understands the nuances of your situation will help you feel empowered to navigate his threats and protect your rights. At the same time, connecting with a counselor or therapist can offer a safe space to process your emotions and begin to heal from this trauma.

It’s okay to grieve the relationship and the betrayal. It’s okay to feel anger, sadness, or even numbness at times. These emotions are all part of the process of moving forward. Allow yourself to feel them without judgment, but also remind yourself that this pain is temporary and does not define you. You are more than what has been done to you.

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Kanchan Rai  |447 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Dec 26, 2024

Asked by Anonymous - Dec 23, 2024Hindi
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Hello, I am a 35-year woman from Manali, divorced for three years now. My family is constantly pushing me to get remarried, saying it’s ‘for my own good.’ But honestly, I don’t feel the need for marriage again. I’m financially stable, have great friends, and I genuinely enjoy my independence. Despite explaining this to my family multiple times, they keep bringing up alliances and even guilt-trip me, saying things like, ‘Who will take care of you when you’re older?’ or ‘What will society think?’ I’m exhausted from these arguments and feel like I’m being cornered into something I don’t want. How do I stand firm in my decision while maintaining my relationship with my family? How do I help them understand that being single is a choice, not a problem to fix?
Ans: When speaking to your family, try to approach the conversation from a place of empathy. Acknowledge their intentions by telling them you understand their worries and that they want what they believe is best for you. Express gratitude for their care—it often helps diffuse their defensiveness. However, it’s equally important to gently but firmly assert that your happiness is not dependent on remarriage. Share how content you are with your current life, emphasizing your financial stability, fulfilling friendships, and personal growth.

Sometimes families struggle to accept choices that diverge from traditional norms, often driven by fears about societal perceptions or imagined futures. Reassure them that your decision is rooted in thoughtful consideration and self-awareness, and that you’ve built a life that brings you peace and joy. If they bring up concerns like loneliness or old age, you can address these by expressing how you’ve cultivated strong support systems and how your independence equips you to face challenges.

It might also help to set gentle boundaries. For instance, you could say, “I appreciate that you care for me, but I’d like our time together to focus on enjoying each other’s company instead of discussing remarriage.” It’s okay to redirect conversations or take a break from them when you feel cornered.

Lastly, remember that changing deeply ingrained beliefs takes time. Your family might not immediately understand your perspective, but consistency and calm communication will help over time. It’s not your responsibility to conform to their expectations if doing so diminishes your sense of self. By staying true to your values while showing compassion for their concerns, you’re paving the way for mutual respect and understanding.

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Dr Nandita Palshetkar  |36 Answers  |Ask -

Gynaecologist, IVF expert - Answered on Dec 26, 2024

Asked by Anonymous - Dec 19, 2024Hindi
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Dr, I’m 35 years old from Jamnagar, and my husband and I have been trying for a baby for the past year, but nothing seems to be working. I recently visited a fertility clinic in neighborhood , and after a few tests, they mentioned that I might have blocked fallopian tubes. The gynaec also talked about possible treatments like surgery or IVF, but I’m really confused and worried. Should I go for a laparoscopy to check the severity, or are there any other alternatives that could help me? I’m really anxious and just want to understand my options better before making any decisions.
Ans: History noted.
Considering your age 35 years, trying to conceive since, one year and few test done, one of which suggest possibility of tubal blockage, there are various modalities of treatment.
Firstly, you can do laparoscopy to note the severity if blockage and do tubal cannulation.
Tubal cannulation is often the first line of treatment for patients with blocked fallopian tubes because it's a non-invasive procedure that's widely available.
Tubal cannulation is a procedure that can unblock fallopian tubes and is highly successful for proximal tubal blockages, with a success rate of over 80%. However, it may not be successful for all patients and is not recommended for distal tubal occlusions.
This procedure if successful can avoid IVF procedure. Laparoscopy has…
Yes, before ivf get all your blood test, ecg, 2 D echo, xray chest to rule out any illness
Same with your husband to get semen analysis and viral markers with blood sugars to be done.

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Dr Nandita

Dr Nandita Palshetkar  |36 Answers  |Ask -

Gynaecologist, IVF expert - Answered on Dec 26, 2024

Asked by Anonymous - Dec 17, 2024Hindi
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Hello Doctor, I’m in my late 20s, and lately, I’ve been feeling like something’s off with my body. My periods either show up way too early, sometimes not at all for months. And, I’ve been putting on weight even though I haven’t changed my diet or exercise routine. My skin has also turned into a battlefield with acne all over, which I never used to have before. My cousin, who’s around my age, just found out she has PCOS, and her mom (my aunt) went through something similar when she was younger. Now, I’m scared because I’ve been hearing all these horror stories about how it can affect fertility, and I’m not even married yet. What if it’s a family thing and I end up facing the same problems? My mom says, ‘Don’t worry, it’ll be fine,’ but I can’t stop thinking about it. Should I see a gynecologist, or is there another kind of doctor I should be visiting? What tests should I do to get to the bottom of this before it gets worse? Honestly, I’m feeling overwhelmed and just want to know what’s going on before it’s too late.
Ans: Hello, noted your concerns
You are in late 20’s with irregular periods, acne, weight gain,
You are undergoing hormonal imbalance
We need to do certain blood test like
CBC, tsh prolactin fasting insulin level
Hba1c, testosterone level
DHEA, LH FSH ESTRADIOL LEVEL
Amd AMH level to check for fertility level
Usg pelvis to rule out
Pcos
The mainstay treatment. For pcos is lifestyle changes
1) Daily exercise, walks. Zumba, running
2) Good nutritious food with proteins, vitamins, minerals, low carbs and fats
3) good adequate sleep 7 to 8 hours
4) stress management: yoga meditation, breathing exercise
5) supplements to controls effects of pcos
6) low dose OC PILLS TO regularize the cycles

...Read more

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