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Wholesome & balanced nutrition helps with quick recovery, improved stamina and immunity.


Name: Aslina

Age: 26

BMI: Normal

Case History: Aslina is an international tennis player who requires her to train on the field for about 4 to 5 hours a day, which includes an intensive stamina-building regimen, muscle-strengthening exercises and game practice for about 4 to 5 hours a day. She approached us during a forced break due to a knee injury. She wanted us to assist her with anxiety, poor digestion, constant bloating, low energy levels, and frequent urination at night which did not help her feel totally rested the next day. Her bowel movement was inconsistent. Since she also had a history of IBS in the past, she was scared to try new foods. Apart from her health conditions, she realised that her constant pre-disposition to injuries and sub-optimal energy & performance on the field was also due to imbalanced nutrition.

Despite a healthy diet and extensive physical activity, her menstrual cycle was quite irregular, it occurred once in a couple of months and needed medical intervention for the same. She mostly felt edgy & anxious and was looking for assistance for a mind-body transformation.

Approach by top female clinical nutritionist: We designed her program that took care of all her requirements but in a phased manner. Since she was on a break and was doing exercises mainly for recovery, in the first phase, we decided to work on healing her gut. Her meal plan was designed to improve her IBS condition, strengthen her digestive health, eliminate her bloating, and tolerate most foods that she couldn’t earlier. Our unique service of real-time support with our clients every single day helped us understand her body better and therefore kept modifying and tweaking the meal plan based on her feedback.

We suggested her a diet rich in soluble fibre that is IBS friendly, efficient & adequate protein for faster recovery, cell wall intact carbs, and healthy fats in every meal to ensure consistent energy throughout the day. We included gut-healing superfoods like mutton bone soup, hemp milk, etc. in her diet. The metabolic flexibility program we designed for her, helped her reduce her anxiety and she observed that she was calm through the day and her edginess disappeared. Her trips to the washroom at night were also reduced to one on most days and twice on some days. Earlier she would require to go to the washroom at least 4 to 5 times the night which, would further reduce the quality of sleep.

In the second phase, we worked on regularizing her menstrual cycle without any medication and eliminating her PMS through an insulin resistance diet that matched her physical activity regimen. In a couple of months, her exercise regimen got strenuous as she started to train to get back to the circuit, we increased her total caloric intake to support an active sports person and increased the protein from 1 to 1.4 grams per kg body weight in a phased manner, including a mix of slow releasing protein as well quick digesting proteins to ensure speedy muscle recovery. With the increased intensity of her activities, we gave her a blend of simple and complex carbs to provide her with quick energy during her workout and consistent energy throughout the day.

Results: She is again on the field now with more energy and enthusiasm. She trains for 6 – 8 hours a day without feeling tired and lethargic. Her overall condition improved and she feels bright and energetic at the start of the day. Her menstrual cycles now happen every 35 - 45 days without any medications, and she does not experience any PMS as well. She is now able to tolerate most foods without any discomfort. Furthermore, the quality of her sleep has improved since she doesn’t have to get up to urinate anymore.

We were able to resolve her anxiety without the need for any therapy sessions and with balanced home-cooked meals.

Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email or Mobile +91 9491011202

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