Dt.Alka Phutela

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Dt.Alka Phutela

A healthy holistic approach towards loosing weight and gaining health.

“A mind is a terrible thin

10/11/2025

Did you know your mood and hormones are deeply connected to what you eat?🧡

Certain foods can naturally support better balance, brighter moods, and more energy - especially during and after menopause.

👉🏻 Omega-3s to lift your mood
👉🏻 Magnesium to calm your nervous system
👉🏻 Probiotics to support your gut-brain
connection
👉🏻 Antioxidants to fight stress from the inside out

These aren’t just healthy foods — they’re feel-good foods that work with your body.

Start small: sprinkle seeds on your breakfast, swap sugary snacks for berries or dark chocolate, or enjoy a calming cup of yogurt before bed. Your hormones will thank you.

Want more support?
Dm .alkaphutela

08/11/2025

Top 5 Low-Sodium Dinner Options to Reduce Water Retention

Feeling puffy or bloated lately? That’s often your body holding onto extra water — and sodium is the sneaky culprit! 😣

Swipe ➡️ to discover 5 delicious low-sodium dinner ideas that help your body de-bloat naturally and wake up feeling lighter 🌿

🥗 Think:
• Flavourful herbs instead of salt 🌿
• Fresh veggies for potassium balance 🥦
• Hydrating meals that flush excess sodium 🚰

💡 Tip: The more whole & home-cooked your dinner, the less likely your body is to retain water!

✨ Save this post for your next grocery run and tag a friend who’s always feeling bloated after dinner!

07/11/2025

Gut health in menopause is NOT just about bloating.
It’s about energy, mood, hormones, inflammation, even how well you sleep.

ALL WOMEN will experience a large shift in diversity of their Gut Microbiome NATURALLY in menopause

Add in stress, low fiber, too much coffee, processed foods, or poor sleep... and suddenly your gut becomes the silent driver of half your symptoms.

👉🏻Brain fog?
👉🏻Weight gain?
👉🏻Anxiety?
👉🏻Constipation or IBS flares?
👉🏻Night waking?

Your gut is right at the center.

And no, another £40 probiotic won’t fix it.
You have to rebuild your gut environment with food, lifestyle, and stress management.

This is why gut health is ALWAYS one of the first things I address with clients. Because if the gut isn’t working, nothing else works.

05/11/2025

✨ 7 Days to Heal Your Hormones After Baby (Veg Plan) ✨

Feeling bloated, moody or low on energy after delivery?
Your hormones are still recalibrating — and your meals can make or break that balance 💛

This 7-day hormone reset plan helps you:
🌿 Boost metabolism & digestion
💪 Rebuild lost nutrients (iron, B12, protein)
💧 Support thyroid, cortisol & estrogen balance
🩷 Feel calmer, lighter & more energetic

👩‍🍼 Save this if you’re:
– A new mom feeling tired or bloated
– Struggling with postpartum hair fall or mood swings
– Ready to nourish your body back to balance

You gave life — now it’s time to give back to your body 🌸

04/11/2025

Relieve Constipation naturally- The Tasy Way!

Feeling heavy, bloated, or uncomfortable lately?
Try these simple food pairings that gently cleanse your gut and support smooth digestion - all naturally

1) Banana + Buttermilk (Morning mid-meal)
- Rich in potassium and probiotics — this duo cools the stomach, restores gut flora, and adds healthy moisture to ease bowel movement.

2) Apple + Flaxseed Water (Morning empty
stomach)
Soluble fiber in apple + omega-3 and lignans in
flaxseed = smoother digestion and relief from
dryness in the colon.

3) Aloe Vera Juice + Pear (Mid-morning)
Aloe vera soothes the gut lining, while pear adds natural sorbitol - a gentle laxative effect for easier motion.

4) Chia Water + Kiwi (Pre-breakfast)
= Chia gives bulk and hydration, while kiwi enzymes (actinidin) improve bowel regularity and digestion.

5) Prunes + CCF Water (Cumin, Coriander &
Fennel water) (Evening)
• Prunes are natural laxatives and rich in sorbitol.
CCF water reduces bloating and supports better bile flow for digestion.

6) Papaya + Warm Lemon Water (Morning
after waking)
Papaya enzymes (papain) cleanse the gut, while lemon water detoxifies and stimulates bowel movement naturally.

Best Routine Tip:
Start your day with one of these and stay consistent for a week - you’ll feel lighter, cleaner, and more energized from within!

03/11/2025

🌸 Struggling with hair thinning or dull skin during menopause?
It’s not just aging — it’s hormonal imbalance.
And the right food can bring back your glow ✨

This 7-Day Veg Plan is designed to:
💆‍♀️ Boost collagen naturally
🌿 Reduce inflammation & dryness
💖 Strengthen hair from root to tip
💧 Hydrate & nourish skin from within

Simple Indian meals → visible results 🌼

28/10/2025

🌿 7-Day Anti-Inflammatory Diet Plan for Menopause 🌸

Struggling with bloating, mood swings, or stubborn belly fat during menopause?
Your food can be your natural healer. 💚

This 7-day plan is designed to:
✨ Calm inflammation
✨ Balance hormones
✨ Improve sleep & digestion
✨ Reduce joint pain & fatigue

💫 Simple Indian vegetarian meals that nourish your body and soothe your mind.

Address

FA-310 , Mansarover Garden
Delhi
110015

Telephone

+919810676520

Website

http://linktr.ee/dt.alkaphutela

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