Morning (on waking): • Warm water with lemon OR 1 tsp soaked fenugreek seeds • 5 soaked almonds + 1 walnut ⸻ Breakfast (8:00–9:00 am): • Option 1: Vegetable oats upma + green chutney • Option 2: Moong dal cheela (2) + mint chutney • Option 3: Smoothie (unsweetened almond milk + banana + spinach + flax seeds) ⸻ Mid-morning (11:00 am): • 1 fruit (apple, papaya, or guava) • OR coconut water ⸻ Lunch (1:00–2:00 pm): • 1–2 phulkas (no ghee) • 1 katori dal or chickpea curry • Cooked seasonal vegetables • Cucumber/tomato/onion salad • Optional: 1 tsp cold-pressed mustard or olive oil ⸻ Evening (4:30–5:30 pm): • Herbal tea or green tea + roasted chana OR 4–5 soaked makhanas ⸻ Dinner (7:00–8:00 pm): • Option 1: Vegetable soup + moong khichdi • Option 2: Quinoa with sautéed veggies • Option 3: Millet roti (1) + light vegetable curry ⸻ Post-dinner (if hungry): • Warm turmeric milk (plant-based if lactose-sensitive) ⸻ Lifestyle Tips: • Walk 30–40 minutes daily • Avoid white sugar, refined flour, fried foods • Hydrate well: 2.5–3 L water/day • Sleep 7–8 hours

Hi Take balance diet and continue with exercise

Please ask me directly for personalized diet plan for you.

You can start with multivitamin for instant relief. Also you can get the constitution check and go accordingly. Post pregnancy there are several deficiencies that occurs. You need to take proper care of yourself. A balanced meal is required for proper absorption of the medicines even. Do take care of the diet and get the constitution check too

As a working mother, it is critical to address both weight and health concerns. Multivitamins can help if you can't achieve your nutritional demands through diet alone. They can help fill up the gaps, particularly in cases of vitamin deficiency. Omega-3 supplements, recognized for their anti-inflammatory qualities, can improve joint and bone health, potentially relieving back and tailbone pain. However, it is critical to select a high-quality omega-3 supplement containing EPA and DHA. In addition to supplements, eat a well-balanced diet rich in calcium, magnesium, and vitamin D to promote bone health. Regular stretching and strengthening exercises can also assist to alleviate back discomfort.

Hello,  For tail bone, consult near by physiotherapist. For weight issue and vitamin B12, it can be correct/reduced with  proper diet guidelines/diet chart. And yes, u can start with multivitamins.

We need to loose weight and vitamin deficiency also to be improved. Consult on app personally regarding dietary changes, herbs and vitamin recovery

Good afternoon pls connect physician.

helloooo for back ache you hve to lose weight. ofcourse you cn strt multi vitamins as well as calcium.. for tail bone pain n back ache consult any orthoprfic doctor n for supplements consult Nutritionist.

For 34 years age , dealing with back pain, tailbone issues and low energy, there are several supplements that might help . It’s important to remember that these are general suggestions: For back and tail bone health: 1. Collagen: Collagen help to support joint and cartilage health it Can promote recovery of spine and tailbone 2. Turmeric: Turmeric is anti inflammatory properties . It may help Reduce inflammation in lower back or tailbone 3. Glucosamine and chondroitin: There are commonly used to help support joints health 4. Magnesium: Magnesium is important for muscle function and Relaxation 5. Vitamin D Low vitamin D levels can contribute to bone and joints Pain . For energy: 1. B vitamin: It’s crucial for energy production especially vitamin B12 2. Iron : If iron deficiency can lead to fatigue 3. Ashwagandha: This adaptogenic herb can help the body handle stress And may improve energy levels over time 4. CoQ10 : Coenzyme Q10 is involved in energy production at cellular level For overall health and inflammation: Omega 3 fatty acids: Anti inflammatory properties, it helps reduce pain And support overall health CBD oil : Find relief from chronic pain and inflammation with CBD Oil , which may help manage tailbone or back discomfort It addition to supplements, staying hydrated, maintaining healthy diet and engaging in regular exercise are important factors in managing back pain and tailbone or Improve energy levels. :

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