We all want to stay healthy. In the quest of health we are looking for miraculous supplements beautifully packaged lining in the stores. But did you know that nature has offered us wonderful small packaging of minerals and vitamins along with their disease fighting ability in the form of nuts.
Let’s discover more about this wonder food.

Health Benefits of Eating Nuts and Dry Fruits

Nuts and dry fruits are cholesterol-free and contain healthy, unsaturated fats, which help lower the risk of heart disease. Nuts also provide magnesium, which helps maintain bone structure and chromium, which helps to ensure proper insulin function. They contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant.

ALMONDS

Almonds are rich source of Vitamin E .They are also rich in monounsaturated fats.

Health Benefits

• Lower LDL-cholesterol and reduce risk of heart disease
• Provide protection against diabetes and cardiovascular disease
• Contain manganese, copper & riboflavin which help in energy production

Role in Treating Diseases

Almond decreases postprandial glycemia, insulinemia, and oxidative damage. Almond milk contributes to its beneficial effect observed in infants having milk intolerance. It recovers sore throat also.

CASHEW

Cashew nuts are an excellent source of protein and fiber. Cashew nuts are also a good source of potassium, B vitamins and folate.

Health Benefits

• Contains heart protective monounsaturated fats
• Contains copper which plays role in  antioxidant defenses and energy production
• Help prevent gallstones
• Contains magnesium that helps regulate nerve and muscle tone

Role in Treating Diseases

Cashew nuts help in recovering colon cancer and heart diseases.

WALNUTS

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E.

Health Benefits

• Excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.
• Help in  cardiovascular protection
• Promotion of better cognitive function
• Helpful in asthma and inflammatory skin diseases such as eczema and psoriasis.

Role in Treating Diseases

Walnuts help in recovering diseases like rheumatoid arthritis, tuberculosis and gastrointestinal problems.

FIGS

Figs contain large amounts of fiber, natural sugars, and minerals.  They are an excellent source of calcium, potassium, magnesium, copper, iron, and manganese. Figs are good source of vitamin B6.

Health Benefits

• Well known for their mild laxative effect
• Very good in case of tachycardia, bronchial asthma, cough, and breast ache.
• Have a high content of fiber and are often recommended to nourish and tone the intestines.
• Effective in helping to control blood pressure.

Role in Treating Diseases

Figs help in recovering anemia, constipation and osteoporosis and reduce fever.

PISTACHIO

Pistachios are rich in potassium, phosphorus and magnesium, and are also a good source of vitamin B6.

Health Benefits

• Cut heart disease risk, the high monounsaturated fat content lowers cholesterol levels in the blood.
• Contain antioxidants in the form of phytochemicals which have been associated with a decreased risk for developing chronic diseases, like cancer.

Role in Treating Diseases

Pistachio helps in recovering anorexia, constipation and nausea.

RAISIN

Raisins are fat free, cholesterol free, and low in sodium.

Health Benefits

• Rich in antioxidants, thus help keep blood clean and flowing
• Promote good oral health
• Contain Calcium which in known for causing bone health
• Contain fiber which softens and cleans  the stomach

Role in Treating Diseases

Raisins help in curing constipation, osteoporosis and macular degeneration.

As with food generally, ‘variety is the spice of life’. So, it is better to eat a variety of nuts and thus obtain a wide range of nutrients.

Dr. Deepika Malik

Wellness Consultant

Cholesterol In our body comes from two sources-
1. Diet
2. Indigenously produced by the liver.
While cholesterol serves as a building blocks of cell walls and hormones, the LDL component (The bad cholesterol- as it is termed) if increases above acceptable levels (62-130 mg/dl) causes the narrowing of arteries leading to heart attacks (MI) and strokes (brain attack!). So the conventional approach is to use medicines called statins in all patients who are at risk and also who had an ischaemic attack in the past. Generally they are also advised to consult a diet counselor and to exercise in addition. But, the latter two are taken with skepticism regarding their efficacy in lowering the LDL. Lowering bad cholesterol levels by diets is very much possible. Even for people who are on medicine to lower their cholesterol these diets can work as an adjuvant to their treatment. To start with

• Eat plenty of fruits and vegetables–they are low in calories and fat.
• Try to lower your intake of saturated fats, since consuming foods with these fats could raise your cholesterol levels and place you at a higher risk of acquiring heart disease.
• Partially hydrogenated vegetable oils, such as those used in many cakes and pastries contain a particular form of unsaturated fat known as trans-fatty. They raise blood cholesterol levels (including LDL, the bad cholesterol), just like saturated fat.
• Use whole grain foods instead of foods containing refined flour.
• Use low fat or skim dairy products instead of  full-fat dairy. You’ll find that not only does this decrease your risk for heart disease, but it also decrease your waistline.
• Cook with lean meats (chicken) instead of red meat, which is associated with increasing cholesterol levels.
• When cooking with oils, use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats. Unsaturated fats help lower cholesterol levels.

Ayurveda approach
According to Ayurveda, people who are mostly on a rajsik diet (diet rich in saturated fats, includes fried and sweets) and people who don’t include any form of exercise in their routine despite eating rich food tend to have high cholesterol levels.
To lower cholesterol levels and prevent coronary heart disease, Ayurveda recommends the following:
Low Cholesterol friendly food
Watch what you eat. Stick to the kapha-pacifying diet and avoid food high in fat. Do not take cheese or high-fat milk. Reduce consumption of fried food, sweets, ice cream and desserts, and aerated drinks.

Do include onion and garlic in your food. Also take foods that are natural cholesterol busters. These are:
- oatmeal
- quinoa
- Barley
- millet
- apples
- grapefruit
- almonds
- Fenugreek seeds (2 tsf daily pre-soaked in water overnight to be gulped down in the morning)
Exercise, together with a good diet can control cholesterol levels. Try going for walks every day for at least half an hour. Or do something that you enjoy like dancing, swimming and even aerobic exercises for at least three times a week.

·Do some breathing exercise (particularly Kapal Bhati Pranayam) and Yogic asanas for reducing Cholesterol
The following yoga postures are good for maintaining a good cholesterol level: the Sun Salutation, Shoulder Stand, Peacock, Cobra, Spinal Twist, Locust and Lotus pose. (These yoga asans should be done under the supervision of a trained yoga teacher)

Dr. Deepika Malik
Wellness consultant

Most individuals feel anxious when first diagnosed with osteoporosis. Their concerns are usually related to fear of breaking bones (or fracturing a second time if a broken bone was part of the initial diagnosis).
This fear reaction often includes negative thoughts. What if I keep losing height? I can’t go outside; I might fall. I can’t participate in many of my favorite recreational activities! I can’t even do many of the routine chores around the house without asking for help. Osteoporosis has been called a ’silent epidemic’ because most of the people are unaware they have the condition until they break a bone.
Risk factors for osteoporosis include being thin or small boned, smoking, excessive alcohol, little calcium in the diet, inactivity and a family history of the condition. The best prevention involves increasing calcium, along with Vitamin D and other trace minerals to help in its absorption. Weight-bearing exercises, such as walking and bicycling, also are critical for bone strength. Smoking and limiting alcohol also are important

Common myths about osteoporosis:

• Myth: Osteoporosis Is Unavoidable.

A lot of people think that osteoporosis is an inevitable part of the aging process, but that’s not true. There are some things you can do early on to reduce your chances of getting osteoporosis, such as eating a diet high in calcium and vitamin D, doing weight-bearing exercises and avoiding tobacco and excessive alcohol.

• Myth: Osteoporosis Isn’t Very Serious.

This just isn’t true. Every year, more than a million and a half people with osteoporosis have fractures. Fractures take a long time to heal, and they can lead to permanent disability, especially among the elderly. Some elders who have fallen and broken a hip also get pneumonia, which can have serious consequences.

Progression of osteoporosis
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause prolonged or permanent disability

Ways to prevent osteoporosis:
These measures also may help you prevent bone loss:

• Exercise. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly

• Add soy to your diet. The plant estrogens found in soy help maintain bone density and may reduce the risk of fractures, particularly in the first 10 years after menopause.

• Don’t smoke. Smoking increases bone loss, perhaps by decreasing the amount of estrogen a woman’s body makes and by reducing the absorption of calcium in your intestine

• Avoid excessive alcohol. Consuming more than two alcoholic drinks a day may decrease bone formation and reduce your body’s ability to absorb calcium. There’s no clear link between moderate alcohol intake and osteoporosis.

• Limit caffeine. Moderate caffeine consumption — about two to three cups of coffee a day — won’t harm you as long as your diet contains adequate calcium.

Drink calcium-rich almond milk twice a day, before breakfast and before bedtime. You can make your own almond milk by soaking ten almonds in a cup of warm water for ten minutes, peeling them and mixing them in a blender with one cup of milk

Dr. Deepika Malik
Wellness Consultant

The way child obesity has increased in recent times is really alarming. You can prevent this by establishing healthy eating habits early in life and make sure that your children will grow up with a healthy mind and body.

But ensuring they eat a healthy diet is not easy .you can’t supervise them, especially when they are at school, or if they come home and eat what they like to from kitchen while you are still at work.
There are ways to help kids have a balanced diet even if you are not standing over them 24 hours a day, and you can still include treats-making for a more harmonious life all around
Some steps only parents can take such as serving healthy meals or deciding to take the family on a nature hike so they can exercise in a fun way.
But kids can take charge, too.

Here are few suggestions for kids:

Make 1 day in a week for whatever you want to eat be it ice-cream or a pizza or yummy burger rest of the days eat healthy so that you look smart, fit and stay healthy.
1. Eat a variety of foods, especially fruit and vegetables. You may have a favorites food, but the best choice is to eat variety. Taste new foods and the old ones you have not tried for a while.
2. Drink water and milk most often. When you are really thirsty, cold water is no. 1 thirst quencher. Kids need calcium to grow strong bones, and milk is a great source of calcium.
3. Listen to your body. What does it feel like to be full? When you are eating, notice how your body feels and when your stomach feel comfortably full stop eating right away.
4. limit screen time (watching T.V., D.VD, Computer games) the more time you spend on these sit-down activities, less time available for activities.
5. Be active .one job you have as a kid -& it’s fun to find out which outdoor activity you enjoy the best.

Myth buster (for moms)- Milk is the only source of calcium for children.

This is not true. If your child is taking any milk product e.g. curd, paneer or buttermilk 3 times in day, he is getting enough calcium. Though you can add tofu, green leafy vegetables to increase calcium in his diet

SEND YOUR QUERIES TO

DR. DEEPIKA MALIK
deepikamalik@lifecentury.com