I am an undergraduate student living in Delhi and currently preparing for exams in May. My workload is piling up, and I’m under huge stress and pressure. What is a good diet for a teenager, which will help me to concentrate and boost energy?
* Start your day with one litre of water, as staying up late studying can be dehydrating and will leave you exhausted, especially in this heat.
* Within one hour of waking up, have a banana with a fistful of mixed almonds and walnuts, soaked overnight.
* Focus on eating lentils, chickpeas or rajma for your main meals, as they are packed with vitamins and minerals, and provide sustained energy. Avoid junk food.
* Restrict caffeine to a maximum of two teas or one coffee a day and have a glass of bael (wood apple) juice or lemon water or buttermilk instead.
* To de-stress and for better concentration, have a cup of cold milk with 1 tsp ashwagandha powder 30 minutes before bedtime.
I am 28 years old, and anaemic. Will this affect my chances of conception?
Yes, anaemia can decrease the chances of conception, and additionally, if you are significantly anaemic during your first two trimesters, you are at greater risk for having a pre-term delivery or low-birth-weight baby. Aim for 25-30mg iron daily. Check to ensure you’re not deficient in vitamin B6, B12 or folic acid. Include whole eggs, spinach, amaranth and legumes in your diet for your daily iron dose. Include non-vegetarian sources, if you can.
Lovneet Batra is a nutritionist, a member of the Academy of Nutrition and Dietetics, USA; lecturer at IHM Pusa; a consultant to the Sports Authority of India; and a consultant at Fortis Hospitals, Delhi
Nothing in this column is intended to be, and is not, a substitute for professional medical advice, diagnosis or treatment. Please seek independent advice from a licensed practitioner if you have any questions regarding a medical condition. Email us your questions at mp_health@thehindu.co.in