Fitness
 Fruits of rain
Certain fruits are available only in the rainy season and provide innumerable health benefits and offer protection against season-specific ailments

Monsoons, the most anticipated time of the year is back! After the scorching season of heat, rains are bliss! Though most of us enjoy the rains and look forward to hot samosas and bhajjiyas just after getting drenched in the rains, we often forget the consequences that it brings along.

Welcoming the rainy season also means inviting trouble in the form of air and water-borne illnesses and infections. Our digestive system takes quite a beating during this season because of the high humidity levels. Hence conditions like indigestion, food poisoning, gastric infections are all very common. This is the season to initiate and regulate our body's cleansing and nourishing process with healthy wholesome foods, exercises, yoga, pranayam and meditation — all of which are important parameters for overall wellbeing.

Regulate body’s cleansing process with healthy food, exercise and meditation
Regulate body’s cleansing process with healthy food, exercise and meditation

Following a healthy lifestyle has always proved beneficial in preventing as well as combating ailments and diseases. Diet plays a pivotal role in staying healthy and disease free. Consumption of complex carbohydrates is a must since they aid in the digestion process and help eliminate waste and toxins from our body. Consumption of fluids in the form of water, juices, soups will keep you hydrated and help flush out toxins. All bitter vegetables especially available in this season prove as anti-oxidants and help scavenge free radicals thus preventing damages caused by them. Including high protein and calcium-rich foods like milk and milk products, dals and pulses, nuts and oilseeds etc will definitely ensure good bone health and build your immunity. Fruits during this season play an important role in not only prevention of infections due to their high anti-oxidant content but also aid in weight management and all round well-being. Fruits are one of nature's most beautiful gifts that provide rich and nourishing antioxidants linked to boosting the immune system and reducing infections. Certain fruits are available only in the rainy season and provide innumerable health benefits and offer protection against season-specific ailments.

Jamun: With early showers, jamuns are the first fruits to be available in this season. These are extremely low in calories, hence can be consumed by everybody! It contains important nutrients like iron, protein, folate, Vitamin B, Vitamin A, magnesium, potassium, fibre, and certain phyto-chemicals with traces of calcium. These berries are known for their blood sugar lowering properties and hypoglycaemic effect. It is known that jamuns help reduce blood sugar by approximately 30 per cent. Hence these are effective in treating diabetes. Jamuns also help treat diarrhoea and are known as blood purifying agents. The jamuns have a lot of medicinal properties which aid in managing lung diseases, heart ailments and arthritis. Hence include jamuns in your mid morning meal and see the results.

Cherries: These are also low on calories and contain anti-inflammatory components that help relieve chronic painful episodes of gout arthritis and sports injuries. The anti-oxidant melatonin present in these fruits not just helps prevent oxidative damage but also has a soothing effect on the brain and instigates a calming effect reducing irritation, frustration, headaches and also insomnia. It contains polyphenolic compounds anthocyanins that again serve as anti-oxidants. Consumption of cherries will definitely keep you away from infections this season!

(L-R) High-fibre plums aid in digestion; Peaches contain highest amount of Vitamin A and Vitamin B-carotene that helps enhances vision; and cherries are low on calories
(L-R) High-fibre plums aid in digestion; Peaches contain highest amount of Vitamin A and Vitamin B-carotene that helps enhances vision; and cherries are low on calories

Litchi: These contain no cholesterol and saturated fats and provide only 66kcal/100g of serving. They contain high levels of Vitamin C which helps increase resistance towards infections and strengthen the immune system. It is a rich source of polyphenolic compounds called oilgones that have anti-oxidant, anti-influenza properties. Consumption of litchi also helps revitalise skin and help reduce weight. Important minerals like potassium and copper present in litchi help in maintaining blood pressure and RBC (red blood cells) count respectively.

Avoid uncooked foods like chutneys, sauces, salads this season
Avoid uncooked foods like chutneys, sauces, salads this season 

Peach: This fruit contains highest amount of Vitamin A and Vitamin B-carotene that helps protect the skin, enhances vision and not only provides protection from lungs diseases but from cancers like oral cancer. This fruit is again low on calories and contains no saturated fats. Its main anti-oxidant is Vitamin C that helps prevent free radical damage boosting immunity. Fluoride present in it helps maintain bone and teeth health preventing dental carries.

Plum: Plum contains phenolic compounds and has anti-oxidant properties. It contains Vitamin C which aids in better absorption of iron and also protects against infections thus avoiding cold and flu. It also helps prevent oxidation of lipo protein which is the key cause of atherosclerosis. Compounds present in plum also provide protection against age-related macular degeneration (ARMD). These have high fibre content and help in improved peristalsis and proper digestion.

— The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com

Season saviours

Litchi contains high levels of Vitamin C
Litchi contains high levels of Vitamin C

Hot samosas are enticing in rains
Hot samosas are enticing in rains

The rainy season, no doubt, is a welcome change from the scorching summer. But, care must be taken to stay free from infections, stomach disorders and viral and throat infections which are rampant in these months. Monsoon months are predominantly for balance and precaution and the key to an enhanced immune system and for the prevention of infections during this season require incorporating the following suggestions:

1 Eat a healthy balanced diet. Eating appropriate foods help to strengthen and purify the body, mind and spirit.

2 Incorporate warm beverages like soups, lemon and ginger tea, green tea etc.

3 Include a wide variety of foods like fruits, vegetables, whole grains, nuts, sprouts etc that provide us with essential nutrients for sound health and better immunity.

4 Avoid uncooked and exposed foods during this season like chutneys, sauces, salads etc in order to minimise chances of infections and stomach ailments.

5 Ensure that you always drink boiled water.

Health Capsules

Impaired glucose tolerance may cause cognitive dysfunction

A new study has found that people with impaired glucose tolerance — the precursor to Type 2 diabetes — often show impaired cognitive function that may be alleviated through a diet designed specifically for their condition. Impaired glucose tolerance is a pre-diabetic state of hyperglycemia that is associated with insulin resistance and a higher risk of cardiovascular disease. It can precede Type 2 diabetes by several years, and some lifestyle changes, such as getting to a normal weight and increasing exercise, can help pre-diabetic people avoid that progression completely. Louise Dye, Ph.D, University of Leeds, examined 31 previous studies. She found that the impaired glucose tolerance group showed difficulties in 12 of 27 cognitive test outcomes, including word recognition, visual verbal learning test, visual spatial learning test, psychomotor test and Corsi block-tapping. The impaired glucose tolerance group was made up of all middle-aged women who appeared to be in general good health. She said the best foods for people with glucose tolerance issues, will be foods with increased fiber and those with limited glycemic impact.

Walnuts can lower risk of prostate cancer

A new study has found that eating walnuts can protect against prostate cancer. A previous study found this to be true for breast cancer. Researchers at the University of Texas Health Science Centre San Antonio injected immune-deficient mice with human prostate cancer cells. Within three to four weeks, tumours started to grow in a large number of these mice. 18 per cent mice eating the walnut-enriched diet developed prostate tumours, compared with 44 per cent on the non-walnut control diet. Also, the final average tumour size in the walnut-fed animals was roughly one-fourth the average size of the prostate tumours that developed in the mice eating the control diet, said study's senior author professor Russel Reiter, Ph.D. The study is published in the journal Cancer Investigation.

Spicy food can help cut down fat intake

A new study has found that adding a small amount of herbs and spices to vegetables and reduced-calorie meals may make those more appetising, which could help them cut down on fat. Professor John Peters, Ph.D., University of Colorado, presented data from an experiment he conducted. The test group of 150 subjects tasted the meal with full fat (610 calories), reduced fat, and reduced fat with everyday spices added such as onion, oregano, paprika and garlic (both 395 calories). They then rated the meals using a nine-point Likert scale. The meals were randomised so nobody knew which of the three they were eating. The full-fat meal and the reduced-fat meal with spices both scored the same (about a 7.0).The reduced-fat meal with no spices scored about a 6.25. Peters noted that simply adding herbs and spices was enough to improve the reduced-fat version enough that it was rated as highly as the full-fat version. The reduced-fat meatloaf with spices scored slightly higher than the full-fat version (6.75 vs. 6.50). The spiced-up reduced-fat vegetables scored slightly above 7.0, while the full-fat version scored just under 7.0. The full-fat creamy pasta was still more favoured. Peters said that reducing the fat in components like milk and cheese may contribute to an overall less satisfying feel and taste.

Clamping umbilical cord later may boost babies’ iron

Pinching off the umbilical cord as soon as possible after birth may not be best, according to a new review. Studies showed infants tended to have higher levels of iron in their blood when the cord was clamped up to three minutes after birth, rather than the usual under one minute.

It's all about the roll for running shoes

Fitness experts have long advised clients choosing a running shoe to forget fashion and consider the roll or pronation — the way the foot leans inward upon impact. Analyzing the roll of the foot remains standard practice among fitness and medical professionals in the belief it will lead to a better shoe fit and fewer injuries.

Pregnancy possible after childhood cancer

Despite research indicating that women who had cancer as girls have difficulty getting pregnant, a new study suggests that most can conceive, though it might take longer than usual. Researchers from the U.S. and Canada found that female childhood cancer survivors tended to take longer to conceive than their sisters, but nearly two-thirds of the infertile survivors eventually did get pregnant.
— Agencies

Cherries make you fit & young

Sweet and tangy, red coloured, cherry contains plethora of health benefits.

Aid muscle recovery: Cherries contain anti-inflammatory properties, which help reduce muscle pain, following rigorous exercise. A study by the Oregon Health and Science University, USA, showed that athletes who drank cherry juice before a long-distance relay, experienced less muscle pain after a race.

Help you sleep: Cherries contain melatonin, a chemical our brain needs to regulate sleep and prevent memory loss.

Reduce gout: Cherry juice helps reduce blood uric-acid levels and gout pain. Anthocyanins in cherries reduce inflammation to ease joint pain as well as the effects of osteoarthritis and rheumatoid arthritis. Research by University of California showed that women who consumed 280 gm of tart cherries showed an overnight 15 per cent reduction in uric acid levels.

Good skin: Scientists from the Michigan State University say drinking one glass of tart cherry juice daily slows ageing. Cherry has the highest antioxidant level with 17 antioxidant compounds. Antioxidants help the body fight free radicals, which make us look old. Cherry juice is also recommended for acne, rosacea and vulgaris. The juice is rich in vitamin A and its antibacterial properties remove toxins from the blood and fight bacteria trapped under the skin.

A useful diuretic: Cherries are an extremely effective diuretic. Cherries have a reasonable potassium content and virtually no sodium.






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