Name : GOPAL SHARAN SINHA Date : 15-01-2024

AHC Number : ANMAH109067 Age : 75 Height : 159 Cms BMI : 25.71

UHID : ANM1.0000945253 Gender : Male Weight : 65.44 Kgs City : Arrah

25.71

Your BMI indicates that you are overweight.

If left unchecked, being overweight can lead to obesity.

Incorporate a healthy diet and exercise regimen into your
daily schedule.
Monitor the progress and keep a track of your weight.

A good night's rest is important to reset your mind and

body. Continue this habit for a good life span.

You can do better at following well balanced diet.

A healthy diet is important for healthy well-being.

Include rainbow-colored fruits and vegetables in your
diet.
Snack on nuts and seeds for a healthy heart.
A sedentary lifestyle may increase the risk of obesity
and lifestyle disorders.

Try to exercise for 30-60 minutes, 3-5 times a week.

Walk for 5 minutes for every half hour of sitting to
improve your activity level.

You can do a better job at managing your stress.Follow

the recommendations:

Regular exercise, eating healthy, managing lifestyle

(work-life balance), prioritizing activities.
Practice relaxation and meditation.
 RECOMMENDATIONS

Disclaimer: In case of any specific medical condition, it is always recommended to seek your doctor's advice
before starting any form of exercise.

Exercise

Recommendation
Physical fitness through various forms of activity such as walking, jogging, and cycling can help in achieving
health and wellbeing.
Make sure to walk for a minimium of 30 minutes every day.
Use a health app to track step counts, sleep patterns, and heart rate.
Discontinue exercise if you are unwell and consult a doctor if you feel unusually tired, have a rapid heart
rate, or feel breathless or dizzy.
Keep a check on your heart rate before, during and after exercise.

Yoga

Start with suryanamaskars for complete mind and body

exercise.
"Initially try to do 3 to 5 and gradually increase them to 6 to
10 to lose weight.Surya namaskar if done at a fast pace is a
good cardio activity and when done slowly with mindful
breathing is a form of relaxation for the mind.

Knee Exercises
According to your assessment, we have noticed that you suffer from knee pain, hence we recommend below
exercises:-

Lie on your back. Place a towel roll under your leg. Press the towel roll with your leg. Hold for 10 seconds
and then relax. Repeat it 10 times twice a day.
Lie on your back. Lift your leg off the floor without bending the knee. Hold for 10 seconds and then come
back to the normal position. Repeat it 10 times twice a day.
Lie on your back. Bend both your knees. Place a towel roll in between your knees. Press the towel roll for 10
seconds and then relax. Repeat it 10 times twice a day.
Stress Management

Recommendation

Positive attitude, assertive behavior, and high self-esteem

help in reducing stress.
Have a strong support system during phases of
crisis/calamities in your life.
Try to maintain a healthy work-life balance to keep
yourself stress-free.
Daily sleep of 6 – 8 hours in the night helps to repair and
relax the body and mind.
Regular exercise is a stress buster since it releases
serotonin and oxytocin which are happy hormones. It also
reduces the amount of cortisol/stress hormone in your body.

Support system

Having a strong support system from a family or friend can greatly reduce your anxiety and depression.
Talking about your needs and concerns is an important factor in processing your overall emotions.
LOW FAT HYPOTHYROID DIET

List of Do’s List of Dont’s

Include high fibre complex Avoid red meat, prawns (shrimp)

carbohydrates such as brown rice, and full fat dairy products (cheese,
millets, quinoa, jowar and oats. butter).

Choose vegetarian protein sources Cut back on deep fried foods, junk
- lentils, peas and beans, nuts and foods and bakery foods.
seeds; non vegetarian protein
sources - lean meat such as Avoid reheating/reusing oils.
chicken breast, fish and egg
whites. (cage-free and antibiotic-
Do not completely cut down on
free eggs)
goitrogen-rich foods as it contains
other important nutrients essential
Include high fibre fruits as mid-day
for staying healthy.
snack - Apple, papaya, orange,
sweet lime, watermelon,
Restrict foxtail millet and pearl
muskmelon, pomegranate,
millet as they contain goitrogens.
blueberries and guava.

Limit soy and soy products ( tofu,

Include high fibre vegetables such
soy nuggets and soymilk).
as green leafy vegetables, bitter
gourd, bottle gourd, ridge gourd,
Avoid foods that contain gluten:
snake gourd, ladies finger,
wheat and wheat-based
cucumber, carrot, radish, french
products(bread, pasta and
beans, broad beans, Include heart
noodles)
healthy foods like garlic and
onions.
Restrict consumption of excess
tea, coffee and alcohol as it
Cruciferous vegetables like
hinders nutrient absorption.
cabbage, cauliflower and broccoli
should be eaten in moderation
since they contain goitrogens;
Restrict foods with a high glycemic
they can be ideally cooked (i.e.
index such as white bread, refined
steam cook for 5 to 10 minutes
flour, muffins and cakes.
and drain water).

Limit your intake of processed

Add iodine and selenium rich foods
foods (chips, biscuits, chocolates).
in your diet such as sea food,
brazil nuts, whole eggs, fish,
Avoid big portion sizes. Eat 4 to 6
sunflower seeds and flaxseeds.
smaller meals a day.

Use oils in rotation. Olive oil for

salads. Rice bran, sesame,
sunflower oil for cooking.

Physical activity of minimum 150

minutes a week is advisable.
Name : GOPAL SHARAN SINHA AHC Number : ANMAH109067 Date : 15-01-2024

Total Calories Total Protein Total Carbs Total Fat Total Fiber
1628.73 63.09gm 213.06gm 57.42gm 58.77gm

Diet Cuisine : North Indian Diet Type : Vegetarian Diet Name : Low Fat Hypothroid

Meal Time Mon/Wed/Fri Tue/Thu/Sat

Soaked almonds (Unsalted)(4 No(s))

Soaked almonds (Unsalted)(4 No(s)) ,
,
Lukewarm lemon water(1 Glass)
Early Morning Dhaniya water(1 Glass)

Mung cheela(2 No(s)) , Besan cheela(2 No(s)) ,

Tomato chutney(1 Table Spoon) Mint chutney(1 Table Spoon)
Breakfast

Fruit bowl(1 Small Cup) , Fruit bowl(1 Small Cup) ,

Pumpkin seeds(1 Tea Spoon) Sunflower seeds(1 Tea Spoon)
Mid Morning

Beetroot salad (1 Small Cup) , Mixed vegetable salad (1 Small Cup) ,

Brown rice(1 Cup) , Multigrain phulka (2 No(s)) ,
Toor dal(1 Cup) , Lentil thin dal(1 Cup) ,
Lunch Ridge gourd curry (1 Cup) , Methi curry(1 Cup) ,
Low fat curd(1 Small Cup) Low fat curd(1 Small Cup)

Mint herbal tea(1 Cup) ,

Cardamom herbal tea(1 Cup) ,
Boiled kala chana chaat(1 Small
Sprout salad(1 Small Bowl)
Evening Snack Cup)

Carrot soup(1 Medium Bowl) , Pumpkin soup(1 Medium Bowl) ,

Jowar roti(2 No(s)) , Phulka (2 No(s)) ,
Dinner Paneer curry(1 Cup) Capsicum curry(1 Cup)

Skim milk with turmeric and pepper(1

Buttermilk(1 Glass)
Glass)
Bed Time

Notes: 11AM – 2PM SUN EXPOSURE FOR 20MINS

Vegetables to include in your diet

Amaranth Leaves, Drumstick leaves, Fenugreek leaves, Lettuce, Mustard leaves,

Spinach, Gogu leaves, Beetroot , Carrot, Onion, Sweet potato, Radish, Ash
gourd, Beans scarlet, Bittergourd, Bottlegourd, Ridge gourd, Cluster beans,
Broad beans, Capsicum, Cucumber, Drumstick, French Beans, Ladies finger,
Pumpkin, Snake gourd, Tinda, Tomato, Brinjal

Fruits to include in your diet

Apple, Pear, Papaya, Orange, Guava, Sweetlime, Watermelon, Muskmelon,

Pineapple, Plum , Pomegranate, Strawberry

Affirmations
I will eat only healthy food.
I will eat at regular intervals throughout the day.
I will eat consciously and be aware of the food that I eat.
I will always eat a balanced meal and drink enough water to
hydrate my body.
I will start my day on a positive note with high protein
breakfast.
I will eat healthy food to energize my mind and body.
I am focused on providing the right nourishment for my body.
I will stay active throughout the day.

Disclaimer: This risk assessment is done basis the inputs provided by you and is intended for
personal use only. The recommendations given in the risk assessment should be followed with
discretion. If you are suffering from any particular medical condition, you are requested to
consult a medical professional before starting any exercise regimen/program. The information
provided should not be used to diagnose or treat any disease or condition. Further, users are
strongly advised to consult a medical professional in case of medical emergencies or in case of
sickness. Additionally, we make no warranties, express or implied, in connection with the risk
assessment or its performance.

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