Did you know that Polycystic ovary syndrome, or PCOS, is a hormonal condition that affects 1 in every 5 Indian women of childbearing age, according to a nationwide survey conducted by OZiva? &nbsp;And, doctors say that 80 per cent of those women are obese. If not monitored in time, the condition can severely impact one's health.

Speaking exclusively to WION, Dr Asha Dalal, director of&nbsp;obstetrics &amp; gynaecology at Sir HN Reliance Foundation Hospital,&nbsp;shared that unhealthy lifestyle choices, high insulin levels, genetics,&nbsp;disturbed menstrual health, and an excess of androgen (male hormones) in the body are the culprits when it comes to PCOS. The doctor also shared simple yet effective tips to reduce the symptoms and the long-term effects on your health.&nbsp;

<h2>Symptoms of PCOS&nbsp;</h2>

<ul>
	<li>Obesity</li>
	<li>Irregular or scanty periods&nbsp;</li>
	<li>Acne</li>
	<li>Excess hair on the face or breasts</li>
	<li>Male pattern thinking of hair</li>
	<li>Infertility</li>
</ul>

Women with PCOS are often insulin resistant, which means that their bodies can make insulin but can not use it effectively, causing weight gain and increasing their risk for type 2 diabetes.&nbsp;

PCOS also causes hormonal imbalance, particularly a rise in testosterone or androgen levels which leads to acne, hirsutism, baldness, and irregular periods. It can also cause mood swings, depression, and fatigue.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-are-you-struggling-to-deal-with-stress-8-signs--symptoms-to-watch-out-for-584456">Are you struggling to deal with stress? 8 signs &amp; symptoms to watch out for</a>

<h2>What can we do to manage the PCOS symptoms?</h2>

-&nbsp;&nbsp; &nbsp;Have meals at regular intervals to keep your blood sugar levels stable 
-&nbsp;&nbsp; &nbsp;Eat meals that are high in protein, fats, and Low GI fruits and vegetables. Broccoli, cauliflower, green beans, carrots and avocados boost immunity and reduce obesity 
-&nbsp;&nbsp; &nbsp;Include whole grains, fish, eggs, dairy, beans, pulses, tofu, nuts and olive oil in your diet. Pine nuts, pistachio, almonds and walnuts are good too 
-&nbsp;&nbsp; &nbsp;Spices like turmeric, ginger and black pepper can do wonders for you 
-&nbsp;&nbsp; &nbsp;Your food should have enough vitamins and minerals, mainly Vitamin B, Vitamin D and Magnesium. 
-&nbsp;&nbsp; &nbsp;Avoid foods with a high GI like bakery products, sugary drinks, fried foods, processed meats, etc 
-&nbsp; &nbsp; Indulge in moderate exercise. Start with 30 to&nbsp;45 mins a day, 5 days a week. Cycling, walking, swimming, and jogging are all great forms of exercises

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-beware-tiktoks-benadryl-challenge-is-lethal-heres-what-you-must-know-583633">Beware! TikTok's 'Benadryl challenge' is lethal; here's what you must know</a>

-&nbsp;&nbsp; &nbsp;Learn&nbsp;yoga, meditation or deep breathing exercises to reduce stress which aggravates the symptoms of PCOS 
-&nbsp;&nbsp; &nbsp;Get enough sleep, around 7-8 hours a night which helps in minimising stress. 
-&nbsp;&nbsp; &nbsp;Avoid alcohol and smoking 
-&nbsp;&nbsp; &nbsp;Also always look after your mental health 
-&nbsp; &nbsp; Lastly, whatever you do, just be consistent!

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Did you know that Polycystic ovary syndrome, or PCOS, is a hormonal condition that affects 1 in every 5 Indian women of childbearing age, according to a nationwide survey conducted by OZiva?

Did you know that Polycystic ovary syndrome, or PCOS, is a hormonal condition that affects 1 in every 5 Indian women of childbearing age, according to a nationwide survey conducted by OZiva? And, doctors say that 80 per cent of those women are obese. If not monitored in time, the condition can severely impact one's health. Speaking exclusively to WION, Dr Asha Dalal, director of obstetrics & gynaecology at Sir HN Reliance Foundation Hospital, shared that unhealthy lifestyle choices, high insulin levels, genetics, disturbed menstrual health, and an excess of androgen (male hormones) in the body are the culprits when it comes to PCOS. The doctor also shared simple yet effective tips to reduce the symptoms and the long-term effects on your health. Symptoms of PCOS Obesity Irregular or scanty periods Acne Excess hair on the face or breasts Male pattern thinking of hair Infertility Women with PCOS are often insulin resistant, which means that their bodies can make insulin but can not use it effectively, causing weight gain and increasing their risk for type 2 diabetes. PCOS also causes hormonal imbalance, particularly a rise in testosterone or androgen levels which leads to acne, hirsutism, baldness, and irregular periods. It can also cause mood swings, depression, and fatigue. Also read: Are you struggling to deal with stress? 8 signs & symptoms to watch out for What can we do to manage the PCOS symptoms? - Have meals at regular intervals to keep your blood sugar levels stable - Eat meals that are high in protein, fats, and Low GI fruits and vegetables. Broccoli, cauliflower, green beans, carrots and avocados boost immunity and reduce obesity - Include whole grains, fish, eggs, dairy, beans, pulses, tofu, nuts and olive oil in your diet. Pine nuts, pistachio, almonds and walnuts are good too - Spices like turmeric, ginger and black pepper can do wonders for you - Your food should have enough vitamins and minerals, mainly Vitamin B, Vitamin D and Magnesium. - Avoid foods with a high GI like bakery products, sugary drinks, fried foods, processed meats, etc - Indulge in moderate exercise. Start with 30 to 45 mins a day, 5 days a week. Cycling, walking, swimming, and jogging are all great forms of exercises Also read: Beware! TikTok's 'Benadryl challenge' is lethal; here's what you must know - Learn yoga, meditation or deep breathing exercises to reduce stress which aggravates the symptoms of PCOS - Get enough sleep, around 7-8 hours a night which helps in minimising stress. - Avoid alcohol and smoking - Also always look after your mental health - Lastly, whatever you do, just be consistent! Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Manage PCOS with these doctor-approved dietary and lifestyle changes: Exclusive

Did you know diabetes, which is a major cause of bone and joint problems, blindness, kidney failure, heart attacks, stroke and lower limb amputation, was the direct cause of 1.5 million deaths in 2019? And, most people don't even consider it a public health problem that the ability to approach epidemic proportions globally.

According to medical experts at Global Hospital, diabetes is a chronic disease characterised by elevated levels of blood glucose, which if untreated over time can cause damage to vital organs like the heart, blood vessels, eyes, kidneys and nerves. And, recent studies have shown that this chronic disease can also severely affect bone and muscle health, making them more prone to fractures.

According to research published in 2016, there is a 7-fold increase in hip fractures in patients with type 1 diabetes(T1DM). In type 2 diabetes(T2DM), this risk is increased by 1.3 times. Therefore, Dr Sneha Kothari says that it is extremely important for diabetic patients to take extra care of their bone and muscle health and prevent all the musculoskeletal discomforts associated with long-standing, uncontrolled diabetes.

In an exclusive conversation with WION, Dr Sneha Kothari, Consultant Endocrinologist at Global Hospital, Mumbai, shared important tips to maintain bone and muscle health for diabetic patients. Read on!

<h2>How does diabetes affect bone health?</h2>

Our bones undergo continuous repair, says Dr Kothari. However, diabetics and lack of insulin levels in the body interfere with the formation of new bone leading to weak bone and muscle health. Other factors that attribute to poor musculoskeletal health are:

<ul>
	<li>Reduced release of insulin-like growth factor-1 (IGF-1)</li>
	<li>Poor absorption of calcium in the body&nbsp;</li>
	<li>Increased oxidative stress&nbsp;</li>
	<li>Increased glycation where sugar molecules bind to proteins and fats</li>
	<li>Loss of calcium in the urine&nbsp;</li>
</ul>

All these factors weaken the nerves (diabetic neuropathy), affect vision, and disrupt the normal mechanisms that build and maintain bone mass and strength thus predisposing a diabetic person to an increased risk of bone disorders.&nbsp;

<img alt="diabeties" data-entity-type="file" data-entity-uuid="5b72a20f-abb2-4e9a-b3be-6a4febccdc3b" src="//cdn.wionews.com/sites/default/files/inline-images/pexels-pavel-danilyuk-7653133.jpg" />

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-dangerous-mercury-levels-in-skincare-products-causes-multiple-health-problems-521782" hreflang="en">Dangerous mercury levels in skincare products cause multiple health problems</a>

<h2>Which bone diseases are more prevalent in diabetics?</h2>

People with long-standing and/or uncontrolled diabetes are more prone to:&nbsp;

<ul>
	<li>Osteoporosis: weakening of the bones due to low bone mineral density or poor bone quality</li>
	<li>Osteoarthritis: Wear and tear of the cartilage</li>
	<li>Frozen shoulder: A decreased range of motion of the shoulder</li>
	<li>Charcot joint: Severe degradation of joints and muscles due to nerve damage&nbsp;</li>
	<li>Diffuse idiopathic skeletal hyperostosis (DISH): Extreme pain and stiffness in the back or neck due to the hardening of tendons and ligaments that affects the spine</li>
	<li>Diabetic hand syndrome: Thickening or hardening of the skin on the hands leading to difficult finger movement</li>
	<li>Dupuytren’s contracture: Thickening of tissues beneath the skin of the palm and fingers leading to hand deformity</li>
</ul>

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-expert-talk-nutritionist-shares-tips-to-pick-suitable-diet-plan-according-to-your-needs-521230" hreflang="en">Nutritionist shares tips to pick suitable diet plan according to your needs</a>

<h2>What can be done to maintain bone and muscle health with diabetics?</h2>

<ol>
	<li>Include plenty of calcium in your diet: The Recommended Dietary Allowance (RDA) for calcium is 1,000 to 1,200 milligrams a day for adults. So, experts suggest that you include good sources of calcium like dairy products, almonds, broccoli, kale, tofu, salmon with bones, sardines etc, in your diet. In addition, one can also take calcium supplements.</li>
	<li>Maintain adequate vitamin D levels: Vitamin D is needed to absorb calcium. For adults, the RDA of vitamin D is 600 to 800 international units a day. Good sources of vitamin D include fish (salmon, trout, whitefish, tuna), mushrooms, eggs and fortified foods, such as milk and cereals. Sunlight also contributes to the body's production of vitamin D. One can also take vitamin D supplements to meet the daily requirements.&nbsp;</li>
	<li>Include physical activity in daily routine: Weight-bearing and strength training exercises like walking, jogging, swimming, squatting, push-ups, pull-ups, and lifting weights help to maintain blood glucose levels, increase stamina, improve bone density, and reduce the risk of diabetes-induced muscle disorders.&nbsp;</li>
	<li>Modify lifestyle: Unhealthy lifestyle practices, like smoking and drinking increase the risk of bone and muscle disorders. Smoking reduces the body’s ability to absorb calcium from food. So, to improve bone health, diabetics must try to quit their unhealthy lifestyle habits.</li>
	<li>Control blood sugar levels: By controlling blood sugar levels, one can prevent complications related to the disease.</li>
	<li>Get body checkups regularly: People with long-standing and uncontrolled diabetes must get their bone density test done at regular intervals. It can help detect osteoporosis much before it affects their range of motion.&nbsp;</li>
</ol>

Did you know diabetes, which is a major cause of bone and joint problems, blindness, kidney failure, heart attacks, stroke and lower limb amputation, was the direct cause of 1.

Did you know diabetes, which is a major cause of bone and joint problems, blindness, kidney failure, heart attacks, stroke and lower limb amputation, was the direct cause of 1.5 million deaths in 2019? And, most people don't even consider it a public health problem that the ability to approach epidemic proportions globally. According to medical experts at Global Hospital, diabetes is a chronic disease characterised by elevated levels of blood glucose, which if untreated over time can cause damage to vital organs like the heart, blood vessels, eyes, kidneys and nerves. And, recent studies have shown that this chronic disease can also severely affect bone and muscle health, making them more prone to fractures. According to research published in 2016, there is a 7-fold increase in hip fractures in patients with type 1 diabetes(T1DM). In type 2 diabetes(T2DM), this risk is increased by 1.3 times. Therefore, Dr Sneha Kothari says that it is extremely important for diabetic patients to take extra care of their bone and muscle health and prevent all the musculoskeletal discomforts associated with long-standing, uncontrolled diabetes. In an exclusive conversation with WION, Dr Sneha Kothari, Consultant Endocrinologist at Global Hospital, Mumbai, shared important tips to maintain bone and muscle health for diabetic patients. Read on! How does diabetes affect bone health? Our bones undergo continuous repair, says Dr Kothari. However, diabetics and lack of insulin levels in the body interfere with the formation of new bone leading to weak bone and muscle health. Other factors that attribute to poor musculoskeletal health are: Reduced release of insulin-like growth factor-1 (IGF-1) Poor absorption of calcium in the body Increased oxidative stress Increased glycation where sugar molecules bind to proteins and fats Loss of calcium in the urine All these factors weaken the nerves (diabetic neuropathy), affect vision, and disrupt the normal mechanisms that build and maintain bone mass and strength thus predisposing a diabetic person to an increased risk of bone disorders. Also read: Dangerous mercury levels in skincare products cause multiple health problems Which bone diseases are more prevalent in diabetics? People with long-standing and/or uncontrolled diabetes are more prone to: Osteoporosis: weakening of the bones due to low bone mineral density or poor bone quality Osteoarthritis: Wear and tear of the cartilage Frozen shoulder: A decreased range of motion of the shoulder Charcot joint: Severe degradation of joints and muscles due to nerve damage Diffuse idiopathic skeletal hyperostosis (DISH): Extreme pain and stiffness in the back or neck due to the hardening of tendons and ligaments that affects the spine Diabetic hand syndrome: Thickening or hardening of the skin on the hands leading to difficult finger movement Dupuytren’s contracture: Thickening of tissues beneath the skin of the palm and fingers leading to hand deformity Also read: Nutritionist shares tips to pick suitable diet plan according to your needs What can be done to maintain bone and muscle health with diabetics? Include plenty of calcium in your diet: The Recommended Dietary Allowance (RDA) for calcium is 1,000 to 1,200 milligrams a day for adults. So, experts suggest that you include good sources of calcium like dairy products, almonds, broccoli, kale, tofu, salmon with bones, sardines etc, in your diet. In addition, one can also take calcium supplements. Maintain adequate vitamin D levels: Vitamin D is needed to absorb calcium. For adults, the RDA of vitamin D is 600 to 800 international units a day. Good sources of vitamin D include fish (salmon, trout, whitefish, tuna), mushrooms, eggs and fortified foods, such as milk and cereals. Sunlight also contributes to the body's production of vitamin D. One can also take vitamin D supplements to meet the daily requirements. Include physical activity in daily routine: Weight-bearing and strength training exercises like walking, jogging, swimming, squatting, push-ups, pull-ups, and lifting weights help to maintain blood glucose levels, increase stamina, improve bone density, and reduce the risk of diabetes-induced muscle disorders. Modify lifestyle: Unhealthy lifestyle practices, like smoking and drinking increase the risk of bone and muscle disorders. Smoking reduces the body’s ability to absorb calcium from food. So, to improve bone health, diabetics must try to quit their unhealthy lifestyle habits. Control blood sugar levels: By controlling blood sugar levels, one can prevent complications related to the disease. Get body checkups regularly: People with long-standing and uncontrolled diabetes must get their bone density test done at regular intervals. It can help detect osteoporosis much before it affects their range of motion.

Medical expert shares ways to maintain muscle and bone health with diabetes

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away.&nbsp;

In an exclusive conversation with WION, Dr Wasim Khot, consultant for infectious diseases at Global Hospital in Parel, shared a 4-step plan to defeat malaria and dengue in 2022. Scroll to read!

Understand: To defeat any epidemic or outbreak, we must first understand what we are dealing with.&nbsp;

Dengue is a viral infection that is usually transmitted through the bite of infected Aedes aegypti mosquitoes or, to a lesser extent, Ae. albopictus. These mosquitoes can bite throughout the day, both indoors as well as outdoors.

Meanwhile, malaria is another life-threatening mosquito-borne blood disease that is transmitted by Anopheles mosquitoes. They transmit a parasite known as plasmodium to humans, which causes fever, chills, and headaches.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-dangerous-mercury-levels-in-skincare-products-causes-multiple-health-problems-521782" hreflang="en">Dangerous mercury levels in skincare products cause multiple health problems</a>

Find: The second step is to find the breeding sites and prevent mosquitoes from accessing egg-laying habitats. Since mosquitoes prefer to lay eggs in clean stagnant water, you must clean water containers, open storage tanks, drain plant or flower pots and discard objects where water can get accumulated.

Clean: Once you have identified these breeding places, start the cleaning process. After discarding the water, clean the containers and leave them outside in the sun for a few hours. Cover your water tanks, containers and utensils with a lid. Also, ensure that there the drains are not clogged and water is flowing freely.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-medical-expert-shares-ways-to-maintain-muscle-and-bone-health-with-diabetes-523191" hreflang="en">Medical expert shares ways to maintain muscle and bone health with diabetes</a>

Safety:&nbsp;Wear clothes with long sleeves while visiting regions that have high malaria and dengue cases. Use mosquito repellants and mosquito nets while sleeping. Keep your windows closed or get window screens installed. Also, cooperate with health authorities in implementing mosquito control measures in your surroundings.

"To cure dengue and malaria fever, one must increase their fluid intake. You can take paracetamol for fever but do not take painkillers like NSAIDs. You should follow the advice given by your physician," said Dr Wasim.

<o:p></o:p>

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away.

In recent decades, the number of dengue and malaria outbreaks has grown dramatically with about half of the world's population currently at risk, says WHO. It's a global burden and the recent alarming increase in case numbers is just another sign to hold our guard up and take measures that will help us keep the dengue and malaria fever away. In an exclusive conversation with WION, Dr Wasim Khot, consultant for infectious diseases at Global Hospital in Parel, shared a 4-step plan to defeat malaria and dengue in 2022. Scroll to read! Understand: To defeat any epidemic or outbreak, we must first understand what we are dealing with. Dengue is a viral infection that is usually transmitted through the bite of infected Aedes aegypti mosquitoes or, to a lesser extent, Ae. albopictus. These mosquitoes can bite throughout the day, both indoors as well as outdoors. Meanwhile, malaria is another life-threatening mosquito-borne blood disease that is transmitted by Anopheles mosquitoes. They transmit a parasite known as plasmodium to humans, which causes fever, chills, and headaches. Also read: Dangerous mercury levels in skincare products cause multiple health problems Find: The second step is to find the breeding sites and prevent mosquitoes from accessing egg-laying habitats. Since mosquitoes prefer to lay eggs in clean stagnant water, you must clean water containers, open storage tanks, drain plant or flower pots and discard objects where water can get accumulated. Clean: Once you have identified these breeding places, start the cleaning process. After discarding the water, clean the containers and leave them outside in the sun for a few hours. Cover your water tanks, containers and utensils with a lid. Also, ensure that there the drains are not clogged and water is flowing freely. Also read: Medical expert shares ways to maintain muscle and bone health with diabetes Safety: Wear clothes with long sleeves while visiting regions that have high malaria and dengue cases. Use mosquito repellants and mosquito nets while sleeping. Keep your windows closed or get window screens installed. Also, cooperate with health authorities in implementing mosquito control measures in your surroundings. "To cure dengue and malaria fever, one must increase their fluid intake. You can take paracetamol for fever but do not take painkillers like NSAIDs. You should follow the advice given by your physician," said Dr Wasim.

Doctor shares prevention tips for dengue and malaria fever

While having a proper workout routine can help you shed a few kilos, nothing works better than having a proper diet plan that gives your body the nutrients it needs, while taking away the unwanted carbs, fats and calories that we can certainly do without.

Keto, paleo, 16:8 fasting, 5:2 fasting, sirtfood and the list is long! There are so many types of diet plans out there and it's so hard to choose the one that best suits our needs. And according to Dr&nbsp;Pankaj Kumar, an expert on weight loss and founder of Diet Plus Minus,&nbsp;the decision to go on a strict diet is a massive undertaking. You will have to incorporate several food items into your diet while eliminating others. And when losing weight is your priority, you should only follow the most effective diet plan&nbsp;suggested by nutritionists and dietitians after proper assessment.&nbsp;

To help you choose the right diet for you, we asked the expert to share some inside tips with our readers. Here's what he shared!

Tips to pick a healthy diet

According&nbsp;to the nutritionist,&nbsp;losing weight healthfully is a long-term endeavour and there isn't a simple solution for it. And, he suggests that if&nbsp;you're planning to go&nbsp;on a diet, you must&nbsp;pick something that doesn't involve cutting out any of your favourite food items.

When trying to decide on a new diet, Dr&nbsp;Pankaj Kumar recommends asking yourself the following:

1.&nbsp;&nbsp; &nbsp;Is it realistic for you to keep up with this diet plan? Can you do it regularly, seven days a week?&nbsp;"Because if you don't, the minute you stop doing it, you'll probably gain the weight back," he says

2.&nbsp;&nbsp; &nbsp;Do you still feel hungry after eating your meals? He claims that it will be difficult to maintain a diet in which you constantly feel hungry. All those cravings will win in the end. "In many cases, this kind of situation leads to excessive eating or even bingeing," he says

3.&nbsp;&nbsp; &nbsp;Can you carry on with your regular activities while dieting? Dr&nbsp;Pankaj Kumar advises people to think about whether or not their diet permits social eating, occasional ice cream consumption, and restaurant brunch fare. He warns that this is not the right diet to try if you think it will require you to change your lifestyle for a short time

4.&nbsp;&nbsp; &nbsp;Will your diet meet your body's requirements? As Dr Kumar puts it, this is "the most important" question to ponder. He warns against following "any diet that prescribes intensely low calories," such as the 1,200-calorie diet.&nbsp; 
&nbsp; 
In the end, he says, "a good diet plan will easily become a part of your lifestyle without causing any uneasiness."

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-expert-talk-doctor-reveals-how-sedentary-lifestyle-leads-to-cardiac-ailments-521168" hreflang="en">Expert talk: Doctor reveals how sedentary lifestyle leads to cardiac ailments</a>

When is it appropriate to switch to a new diet plan?

It's quite possible to make the wrong diet choice. And, within a few days, you will realise whether the diet plan is working for you or not. So, how much time you should give it? "Not very long," Dr Pankaj Kumar says.

You should monitor your new diet&nbsp;on a daily basis. Here are a few things to keep in check:

1.&nbsp;&nbsp; &nbsp;How well you've managed to stick to the diet? 
2.&nbsp;&nbsp; &nbsp;Is there anything you did particularly well? 
3.&nbsp;&nbsp; &nbsp;Your shortcomings and what you could have done better? 
4.&nbsp;&nbsp; &nbsp;Is your hunger satisfied by the food you eat? 
5.&nbsp;&nbsp; &nbsp;The extent to which your diet influences your mental state? 
6.&nbsp;&nbsp; &nbsp;How is the diet affecting other aspects of your life?

Dr Pankaj Kumar advises that if the answers to the above questions don't meet your expectations, your&nbsp;diet isn't right and&nbsp;you should probably give up.

"If you're losing 1-2 pounds per week, you're doing great," Dr Kumar shares.&nbsp;"The best diet is the one that doesn't feel like a diet. The plan incorporates all food groups, instructs on proper portion control, and offers advice on healthy cooking.&nbsp;The ideal eating plan is not a diet at all, but rather a lifestyle."

While having a proper workout routine can help you shed a few kilos, nothing works better than having a proper diet plan that gives your body the nutrients it needs, while taking away the unwanted carbs, fats and calories that we can certainly do without.

While having a proper workout routine can help you shed a few kilos, nothing works better than having a proper diet plan that gives your body the nutrients it needs, while taking away the unwanted carbs, fats and calories that we can certainly do without. Keto, paleo, 16:8 fasting, 5:2 fasting, sirtfood and the list is long! There are so many types of diet plans out there and it's so hard to choose the one that best suits our needs. And according to Dr Pankaj Kumar, an expert on weight loss and founder of Diet Plus Minus, the decision to go on a strict diet is a massive undertaking. You will have to incorporate several food items into your diet while eliminating others. And when losing weight is your priority, you should only follow the most effective diet plan suggested by nutritionists and dietitians after proper assessment. To help you choose the right diet for you, we asked the expert to share some inside tips with our readers. Here's what he shared! Tips to pick a healthy diet According to the nutritionist, losing weight healthfully is a long-term endeavour and there isn't a simple solution for it. And, he suggests that if you're planning to go on a diet, you must pick something that doesn't involve cutting out any of your favourite food items. When trying to decide on a new diet, Dr Pankaj Kumar recommends asking yourself the following: 1. Is it realistic for you to keep up with this diet plan? Can you do it regularly, seven days a week? "Because if you don't, the minute you stop doing it, you'll probably gain the weight back," he says 2. Do you still feel hungry after eating your meals? He claims that it will be difficult to maintain a diet in which you constantly feel hungry. All those cravings will win in the end. "In many cases, this kind of situation leads to excessive eating or even bingeing," he says 3. Can you carry on with your regular activities while dieting? Dr Pankaj Kumar advises people to think about whether or not their diet permits social eating, occasional ice cream consumption, and restaurant brunch fare. He warns that this is not the right diet to try if you think it will require you to change your lifestyle for a short time 4. Will your diet meet your body's requirements? As Dr Kumar puts it, this is "the most important" question to ponder. He warns against following "any diet that prescribes intensely low calories," such as the 1,200-calorie diet. In the end, he says, "a good diet plan will easily become a part of your lifestyle without causing any uneasiness." Also read: Expert talk: Doctor reveals how sedentary lifestyle leads to cardiac ailments When is it appropriate to switch to a new diet plan? It's quite possible to make the wrong diet choice. And, within a few days, you will realise whether the diet plan is working for you or not. So, how much time you should give it? "Not very long," Dr Pankaj Kumar says. You should monitor your new diet on a daily basis. Here are a few things to keep in check: 1. How well you've managed to stick to the diet? 2. Is there anything you did particularly well? 3. Your shortcomings and what you could have done better? 4. Is your hunger satisfied by the food you eat? 5. The extent to which your diet influences your mental state? 6. How is the diet affecting other aspects of your life? Dr Pankaj Kumar advises that if the answers to the above questions don't meet your expectations, your diet isn't right and you should probably give up. "If you're losing 1-2 pounds per week, you're doing great," Dr Kumar shares. "The best diet is the one that doesn't feel like a diet. The plan incorporates all food groups, instructs on proper portion control, and offers advice on healthy cooking. The ideal eating plan is not a diet at all, but rather a lifestyle."

Nutritionist shares tips to pick suitable diet plan according to your needs

Expert talks about plant-based diet and shares why we must try it once

While most people know that drinking alcohol on an&nbsp;empty stomach can take your health for a toss, many don’t know that they shouldn’t mix breakfast with liquor. Early morning binge-drinking sessions can be your direct ticket to the hospital and if you are not careful enough, you can develop serious liver, kidney and intestine diseases.&nbsp;

To get you expert advice,&nbsp;WION spoke to&nbsp;Dr&nbsp;Hunaid&nbsp;Hatimi,&nbsp;Senior Consultant - Liver, Pancreas and Intestine Transplant &amp; HPB Surgery&nbsp;at Global Hospital,&nbsp;Mumbai. Here’s what he said!&nbsp;

“There are many dangers associated with drinking alcohol in the morning.&nbsp;If the individual feels that the&nbsp;first thing that they should do&nbsp;in the morning is drink alcohol in order to face the day,&nbsp;it is a sign of psychological dependence on alcohol,” Hatimi said.

Talking about the physical harms and issues caused by early morning drinking habit, the doctor said, “Many people who consume alcohol for breakfast will do so with an empty stomach. This is extremely damaging for their health an increase the likelihood of developing alcoholic liver disease and alcoholic dementia.”

Revealing more side effects of the same, the doctor shared. “The kidneys' function is altered by alcohol, and they are less capable of filtering blood. The ability to manage fluid and electrolytes in the body is also harmed by alcohol. The drying action of alcohol can disrupt the proper function of cells and organs, including the kidneys, when it dehydrates (drys&nbsp;out) the body. Alcohol can also impact kidney function by disrupting hormones.”

Other than mental and physical harms, it can also affect one’s social life.&nbsp;Drinking in the morning can mean that the individual is more prone to accidents,&nbsp;is less&nbsp;productivity and indulges in dangerous activities.&nbsp;It can also harm the individual’s reputation in front of their colleagues and relatives.

Those who drink in the morning will usually struggle to take care of their responsibilities. And, that’s where the problems will begin.

The doctor also shared how&nbsp;much alcohol one should consume to avoid liver&nbsp;failure.&nbsp;The ‘safe limit' for alcohol consumption is said to be 21 units per week (1 unit is approximately 25 ml of whiskey) in men, and 14 units in women.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-easy-at-home-lip-plumping-techniques-for-the-perfect-pout-482945">Easy at-home lip-plumping techniques for the perfect pout</a>

No more than three units in one day, and to have at least two alcohol-free days a week. (One unit of hard liquor is roughly equal to 12 ounces/355 ml of beer or 4 ounces/120 ml of wine)

While most people know that drinking alcohol on an empty stomach can take your health for a toss, many don’t know that they shouldn’t mix breakfast with liquor. Early morning binge-drinking sessions can be your direct ticket to the hospital and if you are not careful enough, you can develop serious liver, kidney and intestine diseases.

While most people know that drinking alcohol on an empty stomach can take your health for a toss, many don’t know that they shouldn’t mix breakfast with liquor. Early morning binge-drinking sessions can be your direct ticket to the hospital and if you are not careful enough, you can develop serious liver, kidney and intestine diseases. To get you expert advice, WION spoke to Dr Hunaid Hatimi, Senior Consultant - Liver, Pancreas and Intestine Transplant & HPB Surgery at Global Hospital, Mumbai. Here’s what he said! “There are many dangers associated with drinking alcohol in the morning. If the individual feels that the first thing that they should do in the morning is drink alcohol in order to face the day, it is a sign of psychological dependence on alcohol,” Hatimi said. Talking about the physical harms and issues caused by early morning drinking habit, the doctor said, “Many people who consume alcohol for breakfast will do so with an empty stomach. This is extremely damaging for their health an increase the likelihood of developing alcoholic liver disease and alcoholic dementia.” Revealing more side effects of the same, the doctor shared. “The kidneys' function is altered by alcohol, and they are less capable of filtering blood. The ability to manage fluid and electrolytes in the body is also harmed by alcohol. The drying action of alcohol can disrupt the proper function of cells and organs, including the kidneys, when it dehydrates (drys out) the body. Alcohol can also impact kidney function by disrupting hormones.” Other than mental and physical harms, it can also affect one’s social life. Drinking in the morning can mean that the individual is more prone to accidents, is less productivity and indulges in dangerous activities. It can also harm the individual’s reputation in front of their colleagues and relatives. Those who drink in the morning will usually struggle to take care of their responsibilities. And, that’s where the problems will begin. The doctor also shared how much alcohol one should consume to avoid liver failure. The ‘safe limit' for alcohol consumption is said to be 21 units per week (1 unit is approximately 25 ml of whiskey) in men, and 14 units in women. Also read: Easy at-home lip-plumping techniques for the perfect pout No more than three units in one day, and to have at least two alcohol-free days a week. (One unit of hard liquor is roughly equal to 12 ounces/355 ml of beer or 4 ounces/120 ml of wine)

Doctor reveals why you shouldn’t drink alcohol in morning

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