बाल झड़ने, वजन बढ़ने और तनाव प्रबंधन के लिए मार्गदर्शन की तलाश - #50051

-Medicines Ashwagandha: 500 mg twice daily with warm milk – for energy and stress Chyawanprash: 1 tsp twice daily – for strength and immunity Tab mentat himalya 2 tab hs( at night) Triphala: 1 tsp at bedtime with warm water – for digestion (optional) -External Therapies Oil massage (Abhyanga) daily with sesame or Brahmi oil Hair oil massage 2–3 times/week -Optional: Shirodhara for stress and insomnia -Diet Guidelines Warm, cooked meals: porridge, khichdi, soups Healthy fats: ghee, nuts, olive oil Milk with turmeric, dates, or almonds before bed Avoid cold/raw foods, skipping meals, excess caffeine Eat 5–6 small meals/day -Lifestyle Sleep by 10 pm, wake early Gentle yoga or breathing exercises Morning sunlight for Vitamin D Avoid late-night screens and overstimulation -Follow-Up Reassess weight, sleep, hair fall, and heart symptoms in 1 month If palpitations, dizziness, or shortness of breath worsen, see a doctor immediately - Diet chart -Morning (7–8 AM) 1 glass warm milk (add turmeric, dates, or almonds if possible) 2 boiled eggs or paneer (or 100g cottage cheese) 1 bowl oats porridge or 2 slices whole wheat bread 1 fruit (banana or apple) Mid-Morning Snack (10–11 AM) Handful of nuts (almonds, walnuts, cashews) 1 fruit (papaya, banana, or seasonal fruit) -Lunch (1–2 PM) 2–3 chapatis or 1 cup cooked rice 1 cup dal, lentils, or lean protein (chicken/fish if non-vegetarian) 1 cup cooked vegetables 1 tbsp ghee or olive oil Salad of cucumber/carrot/beetroot (small portion) -Evening Snack (4–5 PM) Peanut butter sandwich or boiled chickpeas 1 glass milk or herbal tea (avoid excess caffeine) -Dinner (7–8 PM) 2 chapatis or 1 cup rice 1 cup dal or protein source (paneer/chicken/fish) Cooked vegetables 1 tsp ghee or olive oil -Before Bed 1 glass warm milk (can add a pinch of turmeric or soaked almonds)