Having pain in legs and feet, overweight. What to do? - Online Doctor Chats
How are you?
Fine , thanks.
How can I help?
Dr, my job is mostly to operate from the office and not the field one. Every evening I get pain in my legs, esp feets. Also, my weight is bit high than the required.
My age is 41 y, M, Ht 5.7 and wt 83
The pain is in the lower legs?
How much water do you drink daily?
Around 2 Ltr
where are you based?
There can be 2 issues
First, you are not drinking enough water/fluids
second is the weight
Both these are acting together to cause the pain
We'll deal with them one by one
Since its very hot in Indore, I would suggest you have atleast 3-4 litres of water/other fluids in a day
You can have lemon water., lassi or coconut water
This does not include tea/coffee as they are diuretics and cause excretion of more water
Also, avoid fruit juice as it has a lot of calories
In this regard, keeping your feet on a small stool under your desk will be useful
Also, you can try using a crepe bandage and tying it on your legs
This will help the blood to flow back and will minimize the pain
In the evening, lie down straight on your bed and make your wife sit down on your lower legs
This will push the blood up and relieve the pain
Do you follow?
second thing is the weight
You are definitely overweight
for this start exercising for atleast 30-40 minutes
go for a brisk walk/jog/skip/swim
whatever you like
I do go for a walk in morning...
It needs to be brisk
that fast that you cant talk to anyone who's walking next to you
so we'd e looking atleast at covering 7-8 km/hour
as far as the diet is concerned,
I will tell you the basics
I would also suggest that you get a personalized diet chart from our dietician
She will make a plan as per your eating habits
Would you want that?
Please guide me on the basics... I hv already asked for the diet chart...
However, not recd the call as yet
first thing is that breakfast is a must
you must never skip it
it can be 1-2 roti +sabji or wheatflakes+milk/2 whole wheat vegetable sandwich
or 1 parantha with minimum oil
Breakfast should be heaviest and dinner should be lightest
also, eat something small every 3-4 hours
start you day with 1 fruit dont have tea/coffee in the morning
you can have green tea at that time have breakfast at say 8-9
then at 11 have 1 cup tea +1-2 XXXXXXX biscuits at 1-2 have 1 roti+ sabji
At around 4 have 1 roti+dal or poha or idli or upma or sprouts
at around 7 or maximum by 8:30 have your dinner
do you take non veg?
Very rare. Only when outside
choose baked/grilled/tandoori item
stay away from gravies etc
Is there anything else I can help with?
No, thank You Dr. If required, will get in touch again. Thanks again.
Thanks for consulting me
Have a good day ahead
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