Sit in the winter sun for 20-30 minutes daily to naturally boost Vitamin D. Drink warm milk with a pinch of turmeric and include sesame seeds or jaggery for calcium and warmth. Add roasted nuts like almonds and walnuts, along with sunflower seeds, for magnesium and Vitamin E. Include warm soups with fatty fish, flaxseeds, or chia seeds for omega-3s. Eat citrus fruits like oranges, kinnow, and amla for Vitamin C, or sip on warm lemon water with honey. Include whole grains like bajra and makki in your meals for natural B vitamins and warmth. Add probiotic-rich foods like curd or fermented winter veggies to improve digestion. Use warming spices like cinnamon, ginger, and nutmeg in your meals to balance hormones and keep warm. Stay hydrated with warm herbal teas like tulsi, ashwagandha, or chamomile to manage stress and support thyroid health. Include winter vegetables like spinach, methi, and carrots for a nutrient boost and seasonal wellness.

Multivitamin you can have.

Over and above diet, please do take a 3 months course supplement. Please contact directly through App for customised plan.

Healthy morning No specific diet that can directly treat knee pain , but healthy diet can help . Here are some foods that may help with knee pain 1. Omega -3 fatty acids Found in oily fish, omega can reduce inflammation and swelling. You can also get omega -3 from nuts , seeds like almonds, walnuts, chia seeds , flax seeds and pine nuts 2. Leafy greens: Fiber and enzymes that can block enzymes that cause inflammation. Dark green leafy like spinach, turnip greens are especially good 3. Berries: Contain antioxidants, vitamin and minerals which can reduce inflammation 4. Whole grain Contain fiber , magnesium, selenium which can reduce knee pain 5. Calcium: A mineral that’s important bone health. You can get dairy products like milk , yogurt, cheese or fortified plant based milks . You can get calcium from tofu , almonds and leafy vegetables 6. Broccoli: Contain sulforaphane , which slows progression to oesteoporosis . Broccoli is rich in vitamin K , C and calcium. You can also try: 1. Eating lentils, beans , which have anti inflammatory properties 2. Using olive oils cooking and salad 3. Eating nuts and seeds a day 4. Adding ginger and garlic to reduce inflammation and improve immune system.

Yes we can suggest Better to connect over consultation As its not the right section to mention these Before that better to have a full body blood test

Good afternoon pls share your blood test reports n take up consultation direct.