Dear, sir. plz help. Spondylitis. also!

Hi dear, You first visit a physician and get  your hormone levels checked,and also any other health issues are there or not. If all OK. Then for  general good health you  need to have lot of vegetables in the form of salads, sautéed, or light cooked  so that the vitamins n minerals retains, seasonal Fresh fruits too. You can have 1 egg everyday, full cream milk, nuts. Exercises you need to be specific due to your history of slip disc. Best is few particular postures of yoga and strengthening exercises with a simple cardio exercise like swimming or brisk walking. You  start trying these and in the meantime visit a physician for check up. I suggest you to consult a dietician after the check up for more specific guidelines.

try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins.... Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also....include green leafy vegetables in your diet. Milk products like chesse,panner etc and meat can help you gain weight but since they contribute more towards fat and based on the history you have given, you need proteins instead of fat to build your body mass so avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina....Consult dietitian they will do the needful.