Fat 2 Fit

 Gaining weight is a natural part of a healthy pregnancy Staying within a healthy weight range before, during, and after pregnancy can significantly reduce a woman’s risk of adverse health complications, such as obesity, type 2 diabetes, and cardiovascular disease. Going to a gym is not necessary, playing with your child and doing the routine household chores will burn you a good deal of calories. Inculcating healthy routines such as getting adequate sleep, eating  the right quantity of your meals on time, drinking the recommended amount of water for your body type  and breastfeeding can promote sustainable postpartum weight loss. Make wellness — not weight loss — your goal Salad,fruits should always  always be in your menu. Stick to home cooked food.  However, some women may find it difficult to get back to their prepregnancy weight range. Everyday I receive lots of comments ,positive and negative and queries  as well. Don’t worry about getting bodyshamed ...

 Ever since the covid 19 has begun  most of the people around the world are working from home. Children are attending online classes.Parents are sitting like couched potatoes glued to their chairs. Recent studies show that people in the United States are sitting a lot more than they did before the COVID-19 pandemic. Experts say this sedentary lifestyle has lead to weight gain,healthy individuals are turning prediabetic, Steroid induced diabetes is on the rise,which may be temporary or may precipitate to be a life long disease. Type 2 Diabetes Mellitus and Obesity are life style disorders which can be prevented with life style modifications. In people at risk for diabetes, weight loss can improve insulin sensitivity as well as delay, and even prevent progression to type 2 diabetes. In patients with overt diabetes, weight loss can play a tremendous role in improving blood sugar control. An appropriate lifestyle and dietary changes have proven to be effective for the prevention a...

 Planning a menu for the elderly is  sometimes a herculean task.They can't chew,they feel weak and tired easily,suffer from constipation.  I am sharing few tips which might help you  1. Elderly population  requires a soft diet as many of them are edentulous or have difficulty  in initiating swallowing.  2.Never force them to eat a certain quantity and at particular time. 3.Add plenty of natural colour . Two to three meals of seasonal fruits will work as antioxidants and prevent constipation. 4.Their diet should be protein rich- egg whites,paneer,lentils,peanuts are good options 5.Calcium rich food  like milk,sesame seeds,green leafy vegetables should be incorporated in their meal. 6.Salt should not be restricted  until and unless they have uncontrolled  systemic hypertension. Many suffer from hypontraemia i.e.reduced sodium in the body. 7.Use of  cold pressed coconut oil,mustard oil or olive oil is a good cooking medium as both prev...

 * Muddle in the lockdown puddle * COVID-19 and  COVID-19  lockdown  has presented particular challenges for people. Indeed during this period, the lifestyle was deeply modified: diet, activity, and sleep behaviours, home office, take care of child, social distancing... All of these modifications may have led to stress,anxiety,binge eating, lethargy and obesity. People with obesity have an increased prevalence of diseases like renal insufficiency, cardiovascular diseases, Type 2 diabetes mellitus etc.These conditions are major risk factors for disease severity and mortality associated with COVID-19.  Patients with binge eating disorders may have been more sensitive to the impact of lockdown and thus urgently would require appropriated care management. Some of my patients and friends say that they munch on junk even though they are not hungry as they are at home and junk is easily accessible and without their notice they have gained weight.  *My 7 point mant...

 My weight loss journey-3  I vaguely remember the first time I heard a snarky comment from someone after having my son. It’s happened so many times I lost track, not just from strangers, but friends, and family too.  The unsolicited comments about my weight loss after pregnancy (which was a result of breastfeeding) changed me I did not lose weight even after 8 months after my normal delivery.I couldn't hit the gym ,sprained my leg after 2 days of yoga  Then I started my battle with my smart band which helped me  with my step count Being a full time working mother it was tough but not impossible  I started taking steps at my hospital ,walking whenever I got time,during the break between 2 surgeries when I was in the operation theatre.On outpatient days ,I walked  following my lunch. So my mantra was walk walk walk.  In the evenings I would take my son for a stroll in his pram. Once  my son was asleep,I would continue walking until I reached my...

Quality of life (QoL) for  permenopausal postmenopausal women has been a trending topic in the 21st century. Because of cessation of ovulation followed by sharp decrease in estradiol production and physiological changes, postmenopausal women may experience a degree of discomfort that is known as postmenopausal syndrome. They may present with the following  symptoms Pain circumstances: can occur during sexual intercourse Whole body: fatigue, night sweats, osteoporosis, hot flashes, or sweating Sleep: early awakening or insomnia Menstrual: absence of menstruation or irregular menstruation Hair: dryness or loss of scalp hair Also common: anxiety, dry skin, irritability, moodiness, reduced sex drive, or vaginal dryness. Phytoestrogen supplements are regarded as an alternative to hormone replacement therapy. Phytoestrogens are considered capable of alleviating postmenopausal symptoms though more research needs to be done . Some of the best dietary  sources of phytoestrogens...