Amar, it sounds like you’re dealing with quite a bit. Let’s dive into it. The fact that you mention feeling a lot of heat along with the bloating makes me think there might be a Pitta-Kapha imbalance happening. Usually, with Pitta, there’s excess heat, and the Kapha can lead to accumulation like weight gain and the bloating u described.
Given your vegetarian diet, it’s good you’re avoiding oily and fatty foods, but balancing what you’re eating can help a lot too. For the Pitta heat, favor cooling foods—think things like cucumber, melon, and leafy greens. Coconut water also can be a great way to cool down. Reduce spicy and sour foods as these can increase Pitta dosha.
Since there’s bloating and gas, try eating your meals at regular times, and Ayurveda says to avoid incompatible food combinations – like fruit and milk together. Cumin, coriander, and fennel seeds are good for digestion. You can boil them in water, let it cool and sip this throughout the day. They can help with bloating, too.
Now, about the deficiencies—these can be a big part of the puzzle. For vitamin D, aim to get sun exposure, maybe 15 mins a day if possible. For B12, fermented foods like though not very common in vegetarian diets, stuff like tempeh or nutritional yeast might help. Protein, you can boost with lentils, chickpeas, and mung beans.
Now about exercise, walking is good. Can you tweak it a bit? Maybe increase the pace or duration if it’s something you’re comfortable with. Some mild yoga can help balance Vata and aid digestion – try gentle poses post meals like Vajrasana or child’s pose.
With Grade 2 fatty liver, sticking to a light, easily digestible diet is key. Triphala can be beneficial—it supports liver health and aids digestion, but just take it in the right amounts. A teaspoon in warm water before sleep could help.
Lastly, medical stuff like hormones or deficiencies, it’s best to keep under the care of your doctor. But with lifestyle and diet adjustments, Ayurveda can really complement your journey. Remember, change can take time sometimes, so hang in there.
