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I am Mysticdoc, experienced Internal Medicine Specialist.
I am here to help you with your concerns.
Wonderful! Is there a book or plan I should try and follow?
first of all, did you have recent physical check up?
did you get my reply?
did you have any blood tests?
Here is my take:
First of all, you need to get a physical examination and some blood tests to rule out any underlying medical condition like diabetes, anemia, thyroid condition, kidney or liver problem.
Also age appropriate cancer screenings like colonoscopy, mammogram, pap smear should be done.
Healthy diet is important.
This should consist of good balance of carbs, proteins and good fat.
althy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
'Good' fats. Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories.
Exercises are upto you.
Initially start with walking, jogging or swimming ---low intensity exercises.
Muscle toning is important.
Treadmill, cycling also will help.
Light weight lifting is also good for the muscles.
You should get a gym membership for this.
Many gyms offer free personal trainer and diet consultation nowadays.
In fact, many insurances nowadays even pay for the gym membership.
You should also consult with a nutritionist for individually tailormade diet plan.
This is a good resource on healthy diet and lifestyle:
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