This document provides dietary and lifestyle advice for improving digestion and relieving common problems like gas, piles, and constipation. Some key recommendations include: 1) Counting calories and balancing meals to stay within a daily calorie limit, opting for smaller and more frequent meals. 2) Choosing foods lower in calories and fat like rice and dal over oils, fried foods, sweets, and nuts. 3) Exchanging high calorie foods at one meal for lower calorie options at the next to maintain a daily calorie deficit. 4) Drinking plenty of water, getting up early to stimulate bowel movements, and sitting comfortably on the toilet to avoid straining and properly

1. ______________________________________________________________________________
*You can permanently solve many common problems of digestion with proper life style & diet
changes and taking medicines in consultation with your doctor.
*Scientific advice is nature cure, as whatever we call “natural” today will be proved science
tomorrow. Some general advice is common & some need specific care.
*Eat in time, less quantity, COUNT CALORIES ALWAYS, but more frequently. Never keep your
stomach empty (unless you want to loose weight), nor keep it full.
*All oily foods,”farsans”, fried, nuts & dals , Sweets & Milk products, all meats give us up to 500
Kcal. Per 100 gms. Eaten! Eat these tasty foods only for your tongue i.e. LESS. Do not fill your
stomach with these.
*EXCHANGE principle. If you have already eaten high calorie tasty food avoid stuffing more
calories in next meals. Be in loss or minus, eat less food in the next meal of the day .You need
1500-1800 Kcal.per day so either eat balance diet or if over eat then eat minimum or very low
calorie diet next meal. E, g You have eaten a samosa or a sweet of 500 calories then avoid
chapattis with vegetable for 2 meals.
*Some food like rice when cooked and eaten fill your stomach, but 25 gms rice with dal water will
give you only 150 cal.look up your calorie chart per 100 gms before you decide what to eat and
what to exchange.
*With this attitude and care you can eat everything even when you want to loose weight or have
diabetes where you can be within 1500-1800 kcal limits always Just imagine you have to earn
1500 rupees a day, whether in 500 Rs. Notes or 10 & 50 Rs. Each. Same count you keep for
whatever goes into your mouth!!
HOW TO LOOSE WEIGHT: Count calories of each food per portion. Know how much you need
and how much you might spend a day according to your life style and exercise habits. If you
keep your body in calorie deficit i.e. less than you need .Exercise improves quality of life but no
major wt.loss.
By eating 500 cal per day LESS , you will be in 3500 kcal loss per week and so lose 2 lbs= ½ kilo
weight effortlessly with a minimum healthy exercise. Exercise cannot let you lose weight as
cycling/swimming like heavy exercise for one-hour burn only 200 kcal. Same Kcal. are gained by
just one ice cream/50 gms nuts/sweets!! Just do one exercise, say NO to high kcal foods, be in
500 kcal deficit per day, eat whatever within daily Kcal.need- limits .So, You lose 2 kilos per
month and 24 kilos per year “permanently” if you make this permanent change in your life style.
Simple!!
* GASES !! Do not sleep/lie down immediately after meals. Walk around more you have taken
heavy meals-oil/pulses/non veg/ fatty/milk products/sweets etc. Then sleep on your LEFT side
so that all gas escapes from mouth or below. Avoid pulses . Salads in excess too cause gases.
*PILES PAIN !! For easy stools improve habits. Drink plenty of water till urine passed is white!
Get up early in morning, brush your teeth and massage gums more and drink water or tea and
walk around in the house. This forms a “switch on” for rectal sensation and forms a body clock
alarm to pass stools. Go even if you have minimum sensation after doing this .Do NOT avoid
nature call. SIT in a commode(Western TOILET) comfortably, RELAX, never strain, WAIT for stools
to come then pass. Squatting down & straining damages rectal tube, spine, knees & is awkward.
You take high fiber foods, salads cereals-bran in daily food and avoid some foods like excess milk/
products if you get constipation. Even you have pain –(Fissures) or piles coming out /bleeding
pass stools as above and then clean with warm/cold water splashes or jet as you like it doing a
gentle push out for thorough cleaning the anal canal.
Never use soaps, Vaseline, tubes inserts on anus, only water. You may sprinkle Anti itch/fungal
powder on anus with partners help/or “put-on card” method.
If your abdominal symptoms, pain, fullness, rectal bleed /mass does not improve
or if you lose weight/bowel habit changes GET A CHECK UP DONE BY AN
EXPERT.
Sainath Towers, GPO, Kharivav Road, Raopura, Vadodara.
Gujarat. India .PIN 390001

2. Tel.: Hospital:0265- 2424901.(R).2488401 .E-mail: santhemant@indiatimes.com