Hi doctor,
I am a 26 year old female working with a private company and staying away from family. I need your guidance and opinion for fitness and nutrition. I have started gaining weight on the belly, thighs and butts. So, I have recently started running, stretching, jogging and a few of abdominal exercises. Please suggest me with the post and pre workout meal. Is it a necessary to be taken care? Also, please let me know a few fitness do's and dont's.
I also have acne issues. Currently, I am taking vitamin E, zinc acetate and vitamin D supplements. Are supplements required? What other supplements need to be added in daily routine? Since being away from home, I did not get the complete nutrition. I have heard about Omega-3 fatty acids. Can we get Omega-3 from a natural source or we need to take a supplement for this? Which oil should be used for cooking?
Hi,
Welcome to icliniq.com.
I went through your query completely. I feel that you are genuinely very much health conscious and I like such people. Even though you stay away, you have a lot of things that can be done for a healthy leaving.
First of all, vitamin D supplements are sometimes necessary for women because of loss of energy due to work life balance. So, you can continue taking vitamin D supplement, but three to four times a week is sufficient.
Before a workout, have milk or milk and banana together in the morning, especially working out rigorously is not required and instead keep rest between three to four repetitions.
Focus more on core muscles because these are the primary supporting muscles. Weight loss workouts should be done moderately. Go for morning or evening walk if possible, which is more efficient than a workout at the gym.
Revert after three months to a fitness expert online --> https://www.icliniq.com/ask-a-doctor-online/fitness-expert
Hi doctor,
Your advice is helpful. As I am a diet conscious person with a very sensitive stomach, even a small amount of oily food once in a while gives me acne and upsets my stomach. I have a few more queries in this regard. As far a supplements are concerned, I will continue with vitamin D, which is once a week (D-rise sachet). Shall I stop taking other supplements like Zinc acetate, Vitamin E and multivitamin? To be honest, I want to get complete nutrition through diet rather than depending on supplements. Please tell natural sources of zinc. Do these supplements have side effects also?
As I am a complete vegetarian, please share some other natural source of Omega-3 fatty acid. Can I take flax seeds for this? Or shall I go for supplements? Can brown rice be considered in dinner along with pulses or is it like they can only be taken for lunch? These days, there is adulteration in everything like fruits and vegetables come up with laden chemicals and I prefer brown bread, but it also comes with gluten, sugars and other things not good for health. What is the alternative solution for this? The point of concern is, we always consume some amount of harmful things not good for the digestive tract.
Are the tips shared by you should be followed throughout the year or are there any do's and dont's for summer? Please share if any. Is day sleep recommended? Tell me something about core muscles term.
Hi,
Welcome back to icliniq.com.
For further doubts consult a fitness expert online --> https://www.icliniq.com/ask-a-doctor-online/fitness-expert
Hi doctor,
Thanks a lot. Your advice is helpful. Can I take turmeric milk and what should be the frequency? I also take fresh amla juice daily. Is it fine to consume fresh amla juice on a regular basis? If not, then what should be the frequency and dosage? Please share some other do's and dont's for the proper functioning of digestive system and hormonal system. Does stress cause poor digestion?
Hi,
Welcome back to icliniq.com.
For further doubts consult a fitness expert online --> https://www.icliniq.com/ask-a-doctor-online/fitness-expert
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