1. During this lockdown period what all things should be there in our so that we gain minimum weight with moderate exercise
Ans: During this lockdown we should ensure that we restrict eating out of boredom or just because food is available. Avoid keeping high fat high sugar food items in sight. Replace them with nutritious snacks like fruits, veggies, nuts ,salads etc. Ensure you eat an early dinner and get your 7-8 hrs of sleep as all this also affects your weight status.
2. Any specific diet for people having type 2 diabetes?
Ans:. People with type 2 diabetes can control their sugars and lead a relatively normal life if they follow these simple principles-
Avoid simple carbohydrates like sugar, maida, sweets, bakery products, etc.
Eat every 3 hourly, small frequent meals help in controlling the glucose surge. Exercise !!! Ensure you do brisk walking/jogging atleast for 45 mins to 1 hour. Eat plenty of veggies in diet.
Eat one serving of salad and one serving of cooked veggies at least.
Do not have fruits with meals. Have then in between meals as they form an excellent snack.
3. What kind of stretches to do for a muscle pull?
Ans: A physiotherapist will be able to help you best with your query. As of now donot stretched the pulled muscle as it can lead to further injuries!! Take care
4. How can I gain weight fast with a fast metabolism?
Ans: What goes up fast also comes down very fast. Look at sustainable weight gain which stays with you for longer time. Ensure you eat a well balanced diet rich in protein to gain weight. Even strength training and weight training will help you gain muscle mass.Add good fats in your diet such as almonds, walnuts, peanuts, pistas. Donot take any supplementation without consulting a dietitian/doctor.
5. Any particular diet for water retention issues?
Ans: There is no particular diet for water retention. A few tips that will help you are
Increase your water intake to atleast 3 litres per day.
Decrease the amount of salt in your diet
Increase potassium rich food items like banana, coconut water etc.
Studies have shown beneficial effects in taking vitamin b6 supplements for water retention. Foods rich in Vitamin b6 are fish, potatoes, milk, fruits (except citrus)
6. Skip exercise when I have a cold, right?
Ans: Moderate exercise is OK even when you have cold there is no harm there. In fact when you are well hydrated exercise helps break the congestion.
7. Facing difficulty digesting protein? How to solve protein digestion problem?
Ans: You can make protein more digestible by changing the type of protein you are eating, the amount and time. For eg some people have problem digesting milk but are ok with milk products, some people may have problem digesting 1 big bowl of sprouts but will be ok with a small bowl. It’s a known fact that many people face discomfort when they have protein at night. So by modifying these factors you can improve the protein digestibility
8. How to increase immune system in this pandemic? Please Guide?
Ans: Although maintaining a balanced diet low in high-fat high sugar food with plenty of fruits and veggies is the remedy. But you may have to look at supplementation of vitamin c, zinc and vitamin d as we are restricted in our supply of fresh fruits and veggies and staying indoors depletes our bodily stores of vitamin D. The mention vitamins and minerals have shown to be beneficial in the data that’s currently available to us.
9. What could be reason for body pain? Is any solution other than body massage??
Ans: There could be a number of reasons for body pain most common is over exertion and incomplete rest. Try and rest your body. Drink plenty of water. Stretch. Increase your vitamin b complex intake by eating more of whole grains and veggies. If this doesn’t help seek medical attention to find the exact cause.
10. How we can loose weight by doing home remedies?
Ans: Sadly only home remedies cannot help you to loose weight. Weight is lost only the hard way, by diet and exercise.
11. How can we gain mass without eating any powder or other mass gaining powder?
Ans: One can increase muscle mass by eating a protein-rich diet derived from dietary protein. Sources like chicken, fish, eggs, milk and milk products should be liberally included in the diet. This will help meet the recommended dietary intake and along with a disciplined exercise routine should help you gain muscle mass.
12. Many diabetic patients complain about burning sensations in the peripheral regions, so what is the main reason and what can we do to prevent it?
Ans: Burning sensation in the feet/Diabetic Neuropathy is a long term complication of diabetes often seen in patients with uncontrolled sugars. Studies have shown the beneficial effects of supplementation with vitamin B12,B6, Alpha lipoic acid for atleast 3 months along with blood sugar control through diet and oral hypo glycemic drugs.
13.Foods to boost testosterone?
Ans:There aren’t specific foods which help increase testosterone. By maintaining a balanced diet rich in protein and healthy fats one can maintain healthy testosterone levels. Some vitamins like b complex and vitamin d supplementation has shown to improve testosterone levels. Avoid having excess of foods containing estrogen like substance like soybean and its products.
14. How to cut down belly fats
Ans: Belly fat is most stubborn kind of fat that’s there and the best way to get rid of it is to avoid simple carbs, go off sweets. Avoid alcohol especially beer.Keep your diet low in carbohydrates at dinner time. Do exercises like planks, crunches etc which concentrate on the core.
15. How different pulses can be beneficial for human immune system.
Ans: Pulses as such are not known to improve immune system but do help in providing a good source of protein specially in vegetarian diet.
16. What’s your take on a sugar-free diet?
Ans: Moderation is the key if you take sugar and its products in limited amounts and follow a balanced diet it can help you maintain a healthy weight.