How to reduce inflammationand bloatingfrom body and howto take proper nutrients which complete deficiency of vitamins , calcium others - #10197

Hello dear Please be aware See for good health take following care Good excercise and natural proteins Milk products and green leafy vegetables Fruits and nuts must Fibrous diet Adequate rest

Hope it works Regards

Your BMI is ~ 28 ( overweight )

Advice: 1) fruits 2) Vegetables 3) Avoid processed food 4) Daily exercise

Optional supplemental: 1) Tab Supradyn 1 tab after breakfast 2) Tab Shelcal 500 1 tab daily after lunch 3) Cap darolac 1 cap daily for 2 weeks 4) Tab Omega 3 1 cap daily for 1 months 5) Tab Cyra D 1 tab before breakfast for 1 week

Investigation: 1) Vit B12 2) D3

Thanks, Angel. You’re 20, 154.97 cm tall, and weigh 67 kg — which means you’re a bit overweight (BMI ~28), and experiencing bloating, inflammation, and signs of nutritional deficiency This can make you feel tired, heavy, dull, and unwell.

Let’s fix this from the root by targeting your gut, diet, and nutrient absorption— not just temporary solutions. GOAL:

✅ Reduce inflammation ✅ Improve digestion and bloating ✅ Absorb nutrients fully ✅ Lose excess fat naturally ✅ Balance energy, skin, and mood

PART 1: Reduce inflammation & Bloating

Eliminate These for 30 Days:

* 🌾 Gluten(maida, wheat roti, bread) * 🥛 Dairy(milk, paneer, cheese – causes bloating for many) * 🍬 Sugar and artificial sweeteners * 🍟 Fried, packaged, processed food * 🥤 Cold drinks, excessive tea/coffee

Daily Anti-Inflammatory Routine

| Time | What to do
| 🌅 Morning (Empty Stomach) --1 tsp ghee in warm water + 1 soaked fig + 5 soaked raisins
After 10 mins -15 min yoga/stretching (focus on twisting poses, cat-cow, child’s pose)
Before lunch/dinner - jeera ajwain water Evening -Herbal tea with saunf + ajwain + ginger | Night -Triphala powder (1 tsp) + warm water (clears colon & improves absorption)
PART 2: Absorb More Nutrients

Even if you’re eating well, if your gut is inflamed, you won’t absorb vitamins. Superfoods to Heal Gut & Boost Nutrients:

* Moringa powder or leaves (1 tsp/day) – covers most vitamins & minerals * Amla juice– vitamin C & iron absorption *Roasted sesame seeds – calcium & magnesium * Banana + overnight soaked chia seeds – potassium, fiber, omega-3s * 🧄 Garlic + cooked veggies – kills bad gut bacteria

Basic Supplements (1–3 months, then review):
Multivitamin -Revital H Woman or Wellwoman
Calcium -Shelcal 500 (with lunch)
Vitamin D3 -60,000 IU sachet once a week x 8 weeks | Iron - Livogen/Zincovit (post lunch)if tired, pale, or periods heavy

PART 3: Clean & Light Diet Plan (Bloat-Free)

Early Morning -Ghee + warm water + soaked dry fruits
Breakfast -Moong chilla / Poha / Oats + fruit (banana or papaya) Mid-morning -coconut water / fruit / soaked almonds
Lunch - Rice + dal + sabzi + salad + 1 tsp ghee
Evening -Herbal tea + roasted chana or fruit
Dinner (light, early) - Vegetable soup / khichdi / daliya
Post-dinner - Triphala + water or ajwain water

#Natural Weight Loss Tips (No starving) * Eat dinner before 7:30 PM * Avoid lying down after meal * Walk 10-15 mins after meals * Include protein in every meal(dal, moong, chana, egg if non-veg) * 2.5+ liters water daily

Be consistent and positive about it riya and do follow up after 2 weeks to tell me about the improvement you made