I’m a scholar getting ready for an entrance examination. Over the previous two weeks, I’ve been feeling exhausted, with physique ache within the legs, shoulder and neck. What meals can I eat to assist me?
The stress of finding out, together with lengthy hours of sitting, can lead to physique ache and lack of vitality. This may worsen in the event you stay in a metropolis with excessive humidity or throughout wet climate. To fight this, deal with magnesium-rich meals that may cut back muscle fatigue and even function pure muscle relaxants, corresponding to pumpkin seeds (1 tbsp), rajma, chana, peanuts and coconut water. Purpose to stroll and stretch one minute for each half-hour you might be sitting, to scale back the ache. Be careful for incorrect sitting posture whereas finding out.
I’m from Lucknow and have not too long ago shifted to Delhi. I stay alone in a rented home and have a really hectic examine schedule and an erratic consuming sample. During the last six months, I’ve had extreme hairfall. May my weight loss program be inflicting this downside?
Varied elements can set off hairfall, which embrace a nutrient-deficient weight loss program, stress, and water high quality. Right here’s a listing of vitamins with their sources that may assist in reversing extreme hairfall:
Vitamin A: It helps in hair cell progress. Embody pumpkin, carrots, candy potato, spinach, milk or yoghurt.
Vitamin C: It helps in making collagen — an necessary a part of hair construction, and helps in iron absorption, a mineral obligatory for good hair. Get your each day dose from amla, lemon, bell peppers, guava or strawberries.
Biotin: Finest-known nutritional vitamins for hair progress could be simply present in almonds, cauliflower, mushrooms, eggs and wheat bran.
Iron: An iron deficiency can speed up hair loss. Get it in roasted chana, amaranth chikki or laddoo, peas, rajma, chickpeas and cashews.
Zinc: It performs an necessary function in hair tissue progress and restore. Load up on dals, dalia and pumpkin seeds to get sufficient quantities.
Protein: Regardless of what number of nutritional vitamins and minerals you’ll be able to get, until you’re consuming sufficient protein you can not fight hairfall. Hair is made from protein, and to get sufficient uncooked materials you could select a minimum of three totally different proteins to incorporate in your each day weight loss program: yoghurt, milk, egg, lentils, hen, fish, or paneer.
Lovneet Batra is a nutritionist, a member of the Academy of Vitamin and Dietetics, USA; lecturer at IHM Pusa; a guide to the Sports activities Authority of India, having counselled the Indian boxing, gymnastics, biking and archery groups; and a guide at Fortis La Femme Hospital, Delhi
Nothing on this column is meant to be, and isn’t, an alternative to skilled medical recommendation, prognosis, or remedy. Please search unbiased recommendation from a licensed practitioner when you’ve got any questions concerning a medical situation. E mail us your questions at firstname.lastname@example.org