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Follow the following tips:-\n\n\n\n? Pay attention to your health and food intake.\n\n? To increase your appetite, have a glass of lime water or 1 cardamom (elaichi) before your meal. \n\n? Have minimum 4 meals in a day.\n\n? Drink 1 glass of milk twice a day.\n\n? Try to enjoy your meals and gradually increase the quantity you eat every time.\n\n? A balance diet should have all essential nutrients in it. Breakfast is the most important meal of the day. It should include combination of Both Carbohydrates and Proteins for e.g. Oats with Milk or Poha/ Upma with a glass of milk. If you do not like milk have 1-2 egg whites in the morning along with your breakfast.\n\n? You need to focus on your protein intake : Increase your protein intake e.g. milk, dairy products- cheese, paneer, lentils (dals), nuts ( soya, peanuts, dry fruits ), pulses e.g. rajma, chole, kidney beans etc. sprouts. If you are a non-vegetarian, then you can have proteins by also eating eggs, chicken, fish. Make sure you are including at least 2 serving of any of these in your daily meal.\n\n? Lunch and dinner again should be a combination of Proteins, Carbohydrates and Fats which could have dal, roti, sabji/chicken, salad. \n\n? Please do have minimum 4 almonds or a small bowl of peanuts every day.\n\n? Please ensure that you drink at least 3 litres of water every day.
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Start gymnastics or swimming daily. 2-3 hrs swimming 5-6 times a week will help, not less. Do for yoga asanas which involve stretching of your backbone/spine. You can go for tada asana, paschimtana asana, surya namaskar asana etc. Increase your protein and calcium intake. Start taking 2 tsp of ashwagandha avlehya with milk at night daily. Follow this regime for next 6 months to 1 year.
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