I’m appearing for my MBBS exams. Despite having a good dinner, I feel ravenous at midnight and am unable to sleep. What can I eat?

Saifee

You need foods that contain tryptophan, Saifee, to help your brain relax. They are warm milk with honey, nuts, bananas. Your mind could be stimulated by long hours of studying. To give it something peaceful and nonintrusive to latch on to, put on soft instrumental music as you drift off.

I’ve just started running early in the morning with friends. But, the front of my leg between the knee and foot hurts so badly I can’t run for 3-4 days after that. Is something wrong with me?

Rita

No, Rita, nothing’s wrong with you. The area you’re referring to is the shin. Many beginners have this problem where the muscles attached to your shin bone get inflamed. Broadly, it’s a case of underused muscles being overused. Here’s what you do:

*Run for just 10 minutes daily and build up your muscle.

*Stretch your calves before you start running–sit on a chair, raise your legs off the ground and flex your feet up and down until you feel a nice warmth in your calves.

*Run on grass surfaces, avoid concrete ones.

*Use thick-soled running shoes.

*Put ice on your shins for 10 minutes as soon as you reach home from your run. And rest assured, in a month’s time, you’ll be able to run those extra kms with your running pals.

My brother says I’m putting on weight because I eat fast. Is this possible?

Mili

Yes, Mili, the faster you gobble your food, the more you tend to eat.

I suggest, eat at a moderate pace in a relaxed manner. Pay attention to your chewing–it delays the hasty swallowing. Between bites, sip warm water. It makes digestion easier. Simultaneously, to lose weight or avoid gaining weight, go for a 20-minute jog-walk every morning–it’s a great fat-burner.

(The writer is co-author of the book Fitness for Life.)

Please send your fitness queries to bloncampus@thehindu.co.in.

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