Healthy Living

             On a Sunday morning, while reading the newspaper I got a thought in my mind. All over the newspaper most of the news was about covid-19, how people are losing their jobs and a whole mess in our world. But what can we do as a tiny individual in this big world? What I feel is even if you are like a small ship in a big sea you have capabilities to sustain in the situation likewise you can improve at least your own life. Yes your own life, how you decided to live your life is what results after 20yrs. Why think about 20 years later, food  what you in a particular day is responsible for the result and what you get in within some days. A high calorie food intake for a long time will result in gaining weight. Similarly a low calorie diet will result in weight loss, or in some cases some micro nutrient deficiencies also. It’s as simple as that. Hence your lifestyle decides how your body will react in different situations. Bad choices will impact on your own body leading to many metabolic disorders. All the reactions happening in the body are the result of your dietary intake, physical activity, mental peace, etc. So when all of this goes well your internal organs function well. 


Self care is not an expense, it’s an investment. 


Health is a daily practice not a 30 day diet. Hence start to make healthy choices everyday. Make a habit to choose healthier options while dining out or as simple as when you pick up the grocery from the market. A healthy lifestyle is a way of living that lowers the risk of falling sick. Wellness is an active process of becoming aware and making choices towards a healthy life. Wellness is more than just being free from illness. Being healthy is most essential to stay active and illness free throughout our life. Healthy person is one who is having a balanced and nutritionally adequate diet throughout his life and being fit to complete all his daily physical and mental tasks mindfully. 

Our physical fitness every time reflects our mental fitness. Especially when you start getting older! 

An exciting new study led by Dr Hideaki Soya from the University of Tsukuba in Japan and his colleagues show, for the first time, the direct relationship between brain activity, brain function and physical fitness in a group of older Japanese men. They found that the fitter men performed better mentally than the less fit men, by using parts of their brains in the same way as in their youth research says that staying active promotes healthful aging. And helps both the brain and body. Every brain changes over time, but smart routines and practices can keep our minds sharp and healthy. 

Healthy living is both physical and mental health at its best. Many times physical and mental health are interconnected hence whenever some change happens like it could be good or bad one will definitely affect the other. 




We all human beings are fond of different varieties of food. One loves biryanis, some loves sweets, others love fast food. Means we are born and brought up in a family where everyone likes to eat this and that. But there comes a problem because every time in a family function or so food is acted to show love. Not all food items served at family gatherings or while dining out are unhealthy but it’s your choice and your responsibility to choose correctly for your healthy life. All humans need to eat to grow and maintain a healthy life. But a human body’s nutrition requirement varies with age, sex, physical activity. Eating pattern and level of physical activity changes as a baby grows older to a full healthy adult and afterwards becomes an older person. Infant or a baby needs feeding every 3-4hours and once he is a kid starts eating normal solid foods with the family.  Teenage to adulthood 3 meals with a snack is a pattern for most of us. After old age most kinds of food items are prepared and the timings change according to the health condition of an individual.

Tips to improve and sustain with Healthy Eating:

    • Eat a balanced diet that includes whole grains, proteins from both animal and plant sources, a good amount of vegetables and fruits on a daily basis and most importantly a healthy fat. 
    • It is essential to follow a specific diet pattern which is based on proper meal timings. One must take a healthy breakfast, then lunch and dinner. 
    • Type, time and quantity of meals matters a most. Your breakfast must be eaten on daily basis as it is the first meal of the day. It must include some healthy food item which has all the essential macro and micro nutrients.
    • Dinner should be a light meal as after dinner we never have any heavy physical activity. Never sleep immediately after dinner. Keep 2-2 & 1/2hours of gap between your dinner and sleep timings. 
    • Eat a fruit daily. Fruit is packed with many micro nutrients like carotene, minerals, vitamin C, folate, potassium, dietary fiber, etc. a pearl of health is hidden in a fruit. 
    • Do not overeat anytime. Take a small plate every time while eating. Hence it will be easy to control portion sizes. 
    • Choose a variety of colorful veggies in your diet. Include veggies in every meal.
    • Choose foods low in saturated fats, include healthy fats like nuts and oil seeds, blended oils, olive oil, soybean oil, etc. Avoid butter, margarin, vanaspati, etc.
    • Avoid having any sugar or soda beverages. Have plenty of plain water, to improve water intake opt for infused water, flavored water. 
    • Avoid snacking or nibbling food in between the major meals. Choose healthy snacks like roasted nuts, fruit, makhana, roasted chana, puffed cereals, etc. which are low in calories but high in essential nutrients. Also avoid having more tea/coffee while working for long in the night. 
    • Make a habit in children. Because when we teach good habits early in the child’s life it becomes a lifetime habit.
    • Follow proper cooking methods. Avoid fried, more oily foods. Instead use stir fry, shallow fry, boiling, etc. 
    • We have many healthier options to choose while dining out. Choose wisely. For example, choose south Indian dishes over any fried snack item, or in a buffet method take more portions of vegetable, salad, soups etc. avoid having dessert. Instead of potato tikki burgers choose a sandwich which has more veggies. 
    • Avoid having too much sweets. If craving for sweets has fruit, dry fruit, dark chocolate, etc.
    • If you are having any kind of disease or a GI disorder then seek medical advice and have a diet pattern accordingly. Because in every specific disease condition it is important to have particular food in an advised amount only. 
  • Make sure you sit down to foods that nourish your mind, as well as body.
  • Include minimally processed and more fresh foods in daily diet.


Good habits are as addictive as bad habits but much more rewarding!


           Along with eating well, what your body needs to stay healthy is a good amount of exercise. Physical activity helps blood flow to your brain and forges new connections in many cells.Even bursts of exercise as brief as 10 minutes can temporarily enhance energy levels, focus, problem-solving, and memory. Start with a commitment of at least 25-30minutes everyday. Improve your pattern and intensity of exercise day by day from mild to moderate to intense whenever possible. Just a 30minute brisk walk or yoga poses is good to start off with.

          There’s no end to education. The whole of life, from the moment you are born to the moment you die, is a process of learning. Learning is a continuous process. Hence start by experimenting with your hobby or any activity that ignites your soul. What you love the most! Learn a new language, any musical instrument, read books, pick up puzzles, or Sudoku to solve, etc. All these activities help to improve your memory, listening, hearing and motor skills. Overall you may find it difficult to start with but once you get used to it and you love doing what you are doing, you have positive effects on your brain. Healthy living needs a perfect balance of healthy eating, healthy activity, and a healthy mind. 


Science shows that sleep regenerates neurons that allow your brain to function at its best. Sleep also clears your brain of bad toxins that can stack up over time.

Sleep plays a vital role in good health and well-being throughout life. A good quality sound sleep of at least 8hours per day is equally important as good nutrition throughout our life. Only when you sleep peacefully, your stress levels go too low and you can start your next day freshly. Amount of sleep will matter most in health. As it will help to keep away any diseases. 


Time spent with close family, friends, and our community helps us to enjoy life, feel appreciated and find purpose. Friendship allows us to share experiences, overcome challenges, and pursue learning and activities outside of our comfort zone.

Spending time with your family re-fuels the energy for a full day. Spend time with kids, play or help them in study. Plan meals with them. Eat at least one meal together with the whole family. Eat slowly, chew properly and eat mindfully. 


  • Stop smoking tobacco, and drinking alcohol. Both are most important to start a healthy life. These both are preventable measures which you can take to avoid any disease related to consumption of it. 
  • Saving money by eating home cooked foods, avoiding any outside junk food, stop taking tobacco, alcohol, stop drinking unnecessary sugary beverages is important.
  • Feeling better mentally is important to stay healthy for lifetime. Regular exercise and good food will lift up your mood. 
  • Physical activity and nutrition can reverse age related disorders, it will help you to improve strength.
  • Take a walk and reflect on what you see and hear at least several times per week.
  • Try something new and often
  • Try to make some leisure time to do things that interest you every week like any hobby or sport.

Fitness is mostly mental. Your body won’t go where your mind doesn’t push it.





dieting tips

21 Best Dieting Tips To Lose Weight Easily And Sustain It

Whenever you and I look into the mirror, first what we look at is our body.


Not the face, not the color of skin but you look at yourself as a whole.


Your attention is mostly on the shape of the body, how your body looks.


Everyone’s body shape is different. Some are hourglass, the inverted triangular, the rectangle, and the diamond-shaped.

what is your body shape

No matter which category you fall into, you want to look perfect at every time. There is no gold standard body shape when you are an internally, spiritually, emotionally, and mentally healthy person. What matters then is to make sure that you have a perfectly healthy weight. 

Yes, any shape of the body is just an external appearance.

But what is most important and good for you is a healthy weight. There are different methods to check whether your current weight is correct or not. You just need to check it and then start improving it.

I have mentioned a few techniques here to get an idea about your ideal body weight.

  • Determine your BMI– What is BMI? BMI means your Body Mass Index. It is a sort of calculation as the body mass divided by the square of the body height and is universally expressed in units of kg/m². There are certain cut-offs for our Asian populations. <18.5 for underweight, 18.5-22.9 for normal-weight, 23.0-27.5 for overweight, and >27.5 for obese women.
  • Weight to Height Ratio– Calculate your weight in kg and height in centimeter. Minus 100 from your height in centimeters. The answer that you get should be your Ideal Body Weight. This technique is not the best standard but if you are a beginner who wants to change his/her lifestyle from worst to best then you can use this formula to know in which category you are falling.

Once you get to know about your Ideal Body Weight you get started with lots of plans in mind to become slim and trim.


Then the time comes when you start some programs to lose your weight. It is very much important for you to know that no one particular strategy will give benefits to all.


Everyone’s body shape is different, everyone’s body will react differently. So even if you and your friend look similar, your weight and height are similar then also your body internally is unique.  


As I mentioned your body will react differently to different programs so you must keep focusing on losing your weight in a healthy way.

Here are some dieting tips to shed off those extra kgs:

  • Mindful Eating– First and the most important thing to lose and sustain your weight is to eat your food mindfully. Mindful eating is an awareness and appreciation that nourishes your body and soul. Mindful eating, what does that actually mean? It means maintaining the awareness about what you are eating at the moment, it could be any food or drink. You must observe it rather than judging it, observe how a particular food makes you feel, and signals your body sends about taste, smell, satisfaction, and fullness.
  • Shift to smaller plates– Whenever you take a big plate you end up picking more portions of food, as a big plate makes meals look smaller. The bigger your plate, the bigger will be your meals. So try and have smaller plates for your meals, hence you can control your portion sizes. In a weight loss journey what is important is to choose correct food and have it in proper amounts.
  • Add on the fiber– Fiber coming from whole grains, vegetables, fruits, etc. add on the bulk of the food eaten. Hence it gives more satiety. Eating high fiber foods during a weight loss journey has been shown to help in reducing the weight. You can increase fiber content in your meals simply by adding whole grain cereals in your breakfast and lunch like daliya, oats, various millets, whole wheat flour, likewise including soups and vegetables in meals. Have a bowl of salad for dinner.
  • Increase your protein– While exercising on an empty stomach you lose your fat and to build muscles you need proteins after exercise. Increasing protein intake in the morning helps in avoiding any unhealthy snacks throughout the day. Increased protein intake is beneficial in weight loss. Having high protein breakfast or any small snacks helps in losing weight. 
  • Follow a balanced meal– Half of your plate must be filled with vegetables. A good amount of veggies, along with a quarter part of proteins and complex carbohydrates, is how the meal plate. When you follow these perfect portions it will be beneficial in sustaining your weight. 
  • Drink your water not the calorie drinks– Drinking rough water throughout the day is important to stay hydrated. It helps in maintaining your healthy weight, water helps in detoxifying your waste materials. Avoid any fruit juices, sports drinks, carbonated drinks that are high in sugars. Plain water or just an infused water with flavors is best for you. 
  • Avoid any fad diets– Diets focusing on only one particular food item. These diets are very restrictive and hard to maintain. Hence because of so much restriction, you will not get all essential nutrients. You will definitely lose some kgs by these fad diets but you will not be able to maintain it for a long time. Therefore, you will gain more weight once you stop fad diet and again start with your normal eating pattern.
  • Regulate your meal timings– Weight loss happens when you eat meals on a particular meal time. Your body gets adapted to your lifestyle. So when you eat meals at regular intervals healthy weight sustains. Small and frequent meals rather than long gaps between major meals is what needed in a weight loss journey. Having small frequent meals along with high protein snacks is recommended.
  • Say no to sugars and refined products– Refined products made with maida like biscuits, khari, cakes and pastry, etc and any sweets contain simple carbohydrates. These products are harmful for the body as they are just high in sugar and calories. All foods containing refined flour are very low in fiber, hence hazardous for health. They will just add on to calories without giving any beneficial nutrients. Hence must be avoided to lose your extra pounds. 
  • Healthy Fats– Choosing the correct oil and including it in the proper amount is important. Include a variety of oils while cooking. Do not stick to only one particular oil. At least change your oil every 15days. One oil does not contain all essential fats. Include nuts and oil seeds as in when you feel like munching on something. Healthy fats can actually help you to lose your weight. Most studies have shown that following a high fat diet which contains coconut oil, olive oil, avocados, and nuts helped people lose weight. 
  • Shop smart– Make a proper grocery list. When you note down before heading towards a shop you can make wise decisions for choosing healthy foods. Studies have shown that when you adapt a habit of making a food list you tend to make more healthier choices. Otherwise, you end up taking a lot of food items which are not actually needed and not healthy ones. 
  • Sleep and Rise fresh– When you have slept good and rise awake with a fresh mind your day spends well. For a good sleep you must eat your dinner before 2hrs of sleep timing. Sleep early and wake up early. It will reduce any late night cravings for sweets or snacks also. So if you want to lose your weight you must have 8hours of peaceful sleep. Research has shown that this helps to reduce your junk cravings. 
  • Get a workout buddy or Schedule a Workout date– Exercising alone makes most of us feel like a boring task. But what if your best friend or your partner is with you while working out? Sounds exciting right? Yes, studies also have shown that you stick with weight loss or any dieting pattern for a long time when you follow it with your buddy. So get started with workout with your friend.
  • Snack smart & Avoid Munching– Snacking healthy food items is what makes the weight loss process easier. Because most of our unhealthy eating, munching on junk foods happens at snack time. An easy way to lose weight is to have healthy snack items at home. Readily available or easy to make snack items is a must-have while weight loss journey. Grab foods like puffed murmura, roasted chana, roasted peanuts, roasted nuts, cut up veggies with hummus, etc. as an evening snack. 
  • Avoid any distractions while eating– Eat your food on a dining table with your loved ones. Avoid watching TV, reading any book, or using your cell-phone while eating. When you watch or read while eating a meal you tend to eat more portions which are actually not required for your body. Hence you consume more calories and put on weight. 
  • Sweet cravings solution– Whenever you feel like eating sweets choose foods containing natural sugar. First of all, you should avoid eating any sweets. But in case you are having sweet cravings opt for dry fruits, dark chocolate, or just a whole fruit with the skin. Replace flavored yogurt for ice cream. Even if you choose these items it must be taken in a restrictive amount only.
  • Go for a walk– Go for a walk with someone. 45mins walking daily has been shown in reducing weight. Walking out in the morning will give enough of vitamin D and also help in reducing weight. Whenever you try to indulge in any vigorous activity many times you follow it just for a few weeks and then stop. But walking, jogging or a brisk walk is what you can continue for years. 
  • Say no to processed sauces and jams– Instead of jams and sauces which contain many preservatives always go for fresh chutneys or any dry chutneys. Avoid any processed sauces. Adding these increases salt content in your diet which is not at all good for health. 
  • Eat only 80%– Always eat only till you are 80% full. Never eat to the fullest. Whenever taking food while dining out or at home take only smaller portions at a time. If you wish to empty your plate, then you must take smaller portions at a time or else just pack any extra food which is remaining. 
  • Avoid sipping Coffee/Tea– While working at office or now like in a work from home situation we tend to drink many cups of coffee/tea. Sipping many cups of tea/coffee with sugar throughout the day adds ons the calories hence you put on the weight. You must replace this with Green tea, black tea or coffee, lemonade without sugar, any homemade sharbat without sugar, coconut water, etc. 
  • Salt cravings– Avoid any chips or namkeens. Always go for healthy snacks if you are getting salt cravings. Choose snacks items which are not fried but baked or puffed. Add some chat masala or black pepper powder for seasoning. Choose food items like makhana, plain or methi khakhra, puffed cereals dry bhel with veggies, etc. 
lose weight with dieting tips

While following any particular diet or exercise regime you must choose healthy meals.


Surround yourself with good friends and family members while completing your weight loss journey. It will help you to sustain your weight and achieve further goals. 


Any goal is achieved when you work for it with all of your capabilities. Be active, follow your exercise regime properly. Remember, exercise and diet must be followed with equal importance. Because a single strategy will not work. Exercise and nutrition go hand in hand.


Follow these tips to reach your goal.

Nutrient Deficiencies Caused by PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal condition whereby there is an excess production of androgens (male sex hormones) in the female reproductive system. The name itself suggests that there is a formation of various fluid-filled cysts into the ovaries.

Usually, the process of ovulation begins when the matured egg is released from the ovary for fertilization by the male sperm while if the egg is not fertilized, it is discharged out of the body during periods. However, minerals and nutrient deficiencies can hinder the ovulation process due to which the ovaries develop small fluid sacs containing high levels of androgens in it.

Vitamins and minerals play an essential part in our healthy balanced diet. Research has proven that constant consumption of dietary fiber, folic acid, vitamins D and C, calcium, and cobalamin can reduce the levels of hormonal imbalance in our body. This can help in managing diseases like obesity, PCOS and insulin resistance in our body.

A study published in the Archives of Women’s Mental Health proves that Vitamin D deficiency is a major factor resulting in showing depressive signs and symptoms of PCOS in women.

Effect of Vitamins on PCOS

vitamins effect n pcos
Hearth shape in the middle of pills or tablets with copy space text area
  • Vitamins are vital dietary supplements that not only help in the overall functioning of the body but also ensure optimal energy levels. For instance, the deficiency of vitamin D has a direct relation with depression levels, insulin resistance, and PCOS.
  • Moreover, Insulin is an important hormone that helps the tissues and cells to use glucose for the energy storing process. But, the resistance of insulin might increase the risk of diabetes, hypertension, and PCOS.
  • Also, high levels of insulin in women can cause more androgen which can lead to acne, pimples, an increase in body hairs, and irregular mensuration. Vitamins such as B (12), D, E, and folate are quite useful in enhancing insulin resistance especially in those who are suffering from metabolic syndrome.

Effect of Minerals on PCOS

mineralsPCOS Nutrients deficiencies minerals

Source- Harvard Health- Harvard University

  • Minerals serve as constituents of enzymes, hormones, and vitamins which combine with the other chemicals or exist singularly. For example, calcium phosphate in bone or free sodium in urine form.
  • Minerals play a crucial role in providing the structural framework to the bones and teeth. Not only this, but they also help in regulating the metabolism to perform the cellular activity. These inorganic substances participate in the biosynthesis of the nutrients.
  • Magnesium, phosphorus, and calcium are the building blocks for our bones and teeth. Potassium, chloride, and sodium maintain fluid balance. Potassium and Calcium ensure muscle contraction and easy transmission of nerve signals.
  • Generally, Vitamin D is necessary for calcium absorption that is essential to decrease the levels of PCOS in women.
  • It was found that women suffering from PCOS have altered levels of cortisol hormone due to excess production of androgens by the ovaries. Nutrient deficiencies in your daily diet will lead to a shortage of the essential vitamins and minerals that will lead to PCOS.

Key Nutrient Deficiencies Caused by PCOS

1.    Zinc

Zinc is a trace mineral that is present in several dietary food items that ensure healthy digestion and absorption process. Not only this, but zinc also plays a major role in the healthy fertilization and regular menstrual cycles in women. Studies have shown that a mixture of magnesium and zinc can lower down the inflammation and growth failure in women.

Nutrient deficiencies of zinc can increase the risk of PCOS, smaller sex glands, and diarrhea. A regular intake of zinc can prevent hair loss, acne, high testosterone, and hirsutism in the women’s body.

Sources of Zinc: black beans, sunflower seeds, turkey, beef, pumpkin seeds, azuki beans, turkey, lamb, bison, and whey protein.

Dosage: The daily recommended level of zinc in women is around 8mg/day. Although, long-term consumption of zinc can affect the copper and iron levels in the body. Zinc picolinate is considered as one of the excellent absorbable forms of zinc. Make sure that you get your nutritional levels checked from your healthcare practitioner.

2.    Folate

Folate is a kind of vitamin B9 that is usually present in a plethora of green leafy fruits and vegetables. It is quite different in its origination from the folic acid. Not only this, but researchers have also found that an intake of 5 grams of folate can significantly enhance your blood pressure, blood glucose levels and the amount of the lipids. Also, it lowers the risk of PCOS in women. Although, nutrient deficiencies of folate in our body can cause anemia, diarrhea, and gastrointestinal diseases.

Sources of Folate: whole wheat products, green leafy vegetables like peas, spinach, broccoli, collard greens, asparagus, cabbage, etc., fruits like oranges and mangoes, soybeans, meat, azuki beans, eggs, milk products, and black beans.

Dosage: 400 mcg/day is the RDI of folate for normal women whereas 600 mcg/day for pregnant ladies. To avoid the nutrient deficiencies of folate, this vitamin can be combined with active B12 and L-5-MTHF.

3. Magnesium

Magnesium is regarded as one of the most popular minerals which are available in abundance in various kinds of food items. Not only this, but it also reacts with the enzymes that lead to a direct impact on the blood sugar levels, muscle tension, blood pressure, nerve functioning, and metabolic processes. Moreover, magnesium improves the inflammation and insulin resistance and lowers the risk for diabetes, strokes, etc.

It is quite common for women to have PCOS who are having a deficiency of magnesium in their bodies. Furthermore, frequent intake of birth control pills can reduce the levels of magnesium in our bodies.

Sources of Magnesium: Whey protein, sesame seeds, hazelnuts, soybeans, barley, rice, potatoes, raw cacao, sorghum, spinach, rice, black beans, oats, almonds, peanuts, pumpkin seeds, etc.

Dosage: One must intake 400 mg of magnesium either in the form of magnesium glycinate or magnesium chelate. Avoid the intake of magnesium citrate in case you are having constipation. Also, add 800 mg of calcium along with 400 mg of magnesium if you are consuming it for a longer period.

4.    Vitamin B12

Vitamin B12, also known as Cobalamin, is an essential nutrient that helps in proper nerve functioning, DNA synthesis, the formation of red blood cells, and metabolizing proteins and fats. Not only this, but a study has also proven that nutrient deficiencies of vitamin B12 are higher in vegetarian Indians as most of this vitamin comes from animal foods.

Women with PCOS have fewer amounts of Vitamin B12 which leads to infertility, fatigue, obesity and less insulin resistance. Additionally, the use of metformin by any means also results in the reduction of B12 levels in the women’s body system.

Sources of Vitamin B12: salmon, eggs, crab, liver, dairy products, oysters, herring, pork, mussels, beef, etc.

Dosage: The optimal intake level of vitamin B12 is about 2.4mcg/day. There are various kinds of capsules and serums of vitamin B12 available in the market such as cyanocobalamin, adenosylcobalamin, methylcobalamin, and hydroxocobalamin. Make sure to consult your doctor before consuming any of these medicines. Also, it is highly recommended that this vitamin should be consumed along with other vitamins to neutralize its impact on the human body.

5.    Vitamin D

Vitamin D is the only vitamin that can be synthesized by the human body from natural sunlight. It is very useful for bone making and maintenance and allows the absorption of dietary calcium and phosphorus inside our body. Also, it can regulate the reproductive processing by the hormones by controlling the blood sugar levels, anti-mullerian hormone, insulin regulation, follicle-stimulating hormone, and progesterone levels in the women’s body.

Most of the women in today’s world are suffering from PCOS as they do not get enough of the sunlight which leads to a negative impact on their testosterone levels and fertility.

Sources of Vitamin D: U. V. radiations from sunlight, eggs, fortified dairy products, salmon, liver, cod-liver oils, tuna, swordfish, and many more.

Dosage: There is no standard dose of vitamin D yet individuals must get their vitamin levels checked by their health expert. Moreover, 600 IU/day is the recommended amount although it is quite low from elderly individuals. Suggested levels of daily intake are 25(OH)D are ≥50 nmol/L. Although some people require a high dosage of vitamin D which is up to 10,000 IU/day to maintain a balance and overcome the deficiency in the body.

Vitamin K must be combined with vitamin D to lower the risks of calcium deposits in your arteries. Aloe Vera Juice and Thorne vitamin D/K2 drops are quite useful in balancing the vitamin levels.

Some Final Words

A healthy balanced and nutritious diet is all that it takes to stay PCOS free. This diet must be full of vitamins, minerals, and especially those which are mentioned above in the article. Do regular physical activity and consume at least 8 glasses of water daily. Also, you can get some consultation and guidance by contacting us at