Wellness tips for common conditions

Hypertension and Diabetes

• Keep salt under about 5 g (one teaspoon) a day and cut down pickles, papad, chips and packaged food
• Fill half your plate with non-starchy vegetables, a quarter with protein and a quarter with whole grains or millets
• Replace sugary drinks, juices and sweets with water, buttermilk or unsweetened tea

All hypertension and diabetes tips and when to seek help

Hair Loss

• Eat enough protein every day: dal, eggs, paneer, curd, sprouts, fish or chicken
• Include iron-rich foods such as leafy greens, ragi, dates and jaggery, with vitamin C to help absorption
• Avoid crash diets, which can trigger shedding a few months later

All hair loss tips and when to seek help

Asthma

• Wash bedding weekly in hot water and sun-dry mattresses and pillows
• Keep soft toys to a minimum and wash them regularly
• Control damp and mould during the monsoon: ventilate and use exhaust fans

All asthma tips and when to seek help

Weight Loss

• Plan meals around vegetables, fruit, dal, curd and lean protein, which keep you full
• Avoid sugary drinks, packaged juices, jam, fried foods, cheese-heavy dishes and burgers
• Do not make drastic changes. List low-calorie foods you like and build meals from them

All weight loss tips and when to seek help

Thyroid Disorders

• Use iodised salt in normal amounts and avoid over-supplementing iodine or kelp
• Eat balanced meals with vegetables, protein and whole grains, and keep fibre high to help constipation
• Take your thyroid medicine exactly as prescribed, usually on an empty stomach, and keep calcium or iron tablets several hours apart unless your doctor says otherwise

All thyroid disorders tips and when to seek help

Skin Disorders

• Bathe in lukewarm water and pat the skin dry
• Apply a fragrance-free moisturiser within minutes of bathing
• Use a mild cleanser and avoid harsh scrubs

All skin disorders tips and when to seek help

PCOS and Fibroids

• Even a 5 to 10 percent weight reduction can help regulate cycles, so aim for steady changes
• Prefer whole grains, millets, dal, vegetables and protein over refined flour and sugary foods
• Exercise for at least 150 minutes a week, including strength training

All pcos and fibroids tips and when to seek help

Allergies

• Wash bedding weekly in hot water and sun-dry pillows and mattresses
• Keep damp and mould in check, especially in bathrooms and wardrobes during the monsoon
• Dust with a damp cloth and avoid carpets and heavy curtains in the bedroom

All allergies tips and when to seek help