The reasons why you should eat more Almonds!

why you should eat AlmondsMuch like berries most of the nuts are mostly packed with healthy benefits we can derive from eating almonds once in a while. Almonds being used in as a part of diet in Egyptian era and also used as medication in Indian Herbal medication! Rather just being a dressing element in most of the deserts and sweet munchies it can also brought some health benefits controlling cholesterol.

For many reason it can be added in our diet and some qualities like being enriched with Antioxidants which comes with immune abilities, unsaturated fatty acids which are great for brain functions. It is also fibrous which make it great for digestive system. There are other plenty of reason why one can start consuming it on daily basis and some of them are:

Nutrient Efficient: It is digestive function to get most nutrients out of the food and beverage we consume, and it is essential as in absence of any nutrients are more vulnerable to nutrient-deficiencies and weakened immunity make it confirm to cause health complications. Almonds can help you by its Vitamin A and D element which are considered to be water-soluble nutrients. It can be beneficial for most of the digestive system by helping alkalizing the digestive tract, reducing acid buildup and balancing the body’s pH, which is good for health and also make it efficient for nutrient absorptions.

Brain functions: This is one of the popular reason why it is mostly suggested by our parents in out child and teen hood, wished they did explained why we should’ve eat it. The riboflavin and L-carnitine are the two main elements in almonds which boosts metabolism and eventually regulates brain fluidity which eventually improves cognitive functions. It is not only effective or applicable for kids and teens only. Adults can also consume and derive its benefits from it. Almonds can also be effective tool to defend one from aging effects on your cognitive functions like neural degenerations and weakening memorizing functions, which can cause brain diseases like dementia and Alzheimer’s.

Best for Heart conditions: There benefits of eating crunching munching which also contains key nutrients like monounsaturated fatty acids (MUFA) and oxidants as they helps boosting cardiovascular activities and also effective to reduce inflammation in caused in blood vessels which cause cholesterol blockage and also risk of fungal infections. An almond also contains other nutrients like arginine, magnesium, copper, manganese, calcium and potassium which also help you in control the cholesterol element.

For Weight loss: Speaking about cholesterol-control, almond can also be effective tool for your weight-loss mission as it can control cholesterol that eventually cause weight-accumulation and also put you at risk for blood pressure conditions and also anemia. One of the least know benefit of almond in weight-loss is that it effectively make you feel you are full in stomach, which helps you controlling your appetite. And in other benefits for weight loss, it can also help you boost up metabolism which is much needed to last long and zestful for exercise routine.

Though it is suggested to eat 3-4 almonds on daily basis, as the classic health care rule of ‘excess of anything can be treacherous to health’ is applicable to almonds to! Keep some in pockets in case if you feel hungry while working.

You Better Keep Walking!

walking benefitsWalking, something we’ve been doing ever since we started standing straight. And trust me there is no better form of exercise then just to walk, and plus point you don’t need any other equipment or gym membership to do that. Walking is better for so many reasons and for any season. It is simple to keep it, easy to adapt and if you have problems maintaining regularity in your exercise routines.

Other then above, following are some easy reasons why you can add, extend and include this form of exercise in to your normal routine:

Weight-Loss:
Sounds symphony to your ears? Just walk for 30min on daily basis and loose from about 75 to 150 calories. The more fast you pace up the calories you burn. Indeed it is less then what you can do with jogging, but some efforts are better than nothing!

Prevent Dementia:
Walking is a good kick start for your metabolism and allows more yet adequate oxygen to pump in your blood. And since your brain is getting oxygen induced blood, your brain tends to work more fluently reducing risk for dementia.

Doses of Vitamin D:
If you chose to complete you walking session in mourning then you have better chances to get more vitamin D out of sun light. Any elementary teacher would answer it how it happen, just in case you’ve forgot!

Heart Disease:
Walking is the simplest form of cardiovascular exercise you can adapt.  And since cardiovascular exercise tent to clear any blockage like cholesterol and harmful tissue cells existed in to your blood vessel. It make as idea option for you to choose if you are not fan of exercising but still want to take care of your heart.

Risk of Disease:
Inactive and unhealthy body is more prone to diseases, we all agree. Since we have adapted to walking as an exercise we’ll be less vulnerable to any disease to kick in. and since metabolism is put in motion, it makes favorable conditions for immunity system to develop and maintain.

Muscle Carving:
Just working out in gym is not enough, you also need aerobic exercise to tone up your lower body muscles like buttocks, pictorial and legs muscles, calves, quads and hamstrings while lifting your glutes (bum muscles). You can even add some variations like retro walk that works best for pictorial muscles and even chose hill or alley area to pump up the game. And use stairs more frequently.Ask your physician or gym trainers to suggest some variation.

I guess these are enough reasons for you to start walking on daily basis!

A brain-healthy lifestyle can benefit Alzheimer’s

healthy lifestyle for Alzheimer’sAlzheimer’s disease is a progressive disorder and till date there is no cure to treat this disorder. However, research shows that you can still reduce your risk of Alzheimer’s if you maintain healthy lifestyle consist of healthy habits such as eating the right food, exercising, staying mentally and socially active.

Diet

A well-balanced diet is very important part of Alzheimer’s prevention. Studies show that eating a Mediterranean diet can reduce your risk of cognitive impairment and Alzheimer’s disease. That means you need to eat a lot of vegetables, beans, whole grains, fish and olive oil and limited intake of dairy and meat products. Avoid eating trans fats and saturated fats as these fats cause inflammation and produce free radicals. Eliminate eating red meat, fast food, fried foods and packaged and processed foods from your diet. Evidence suggests that the DHA found in omega3 fatty acids may help prevent Alzheimer’s disease. You should include salmon, tuna trout and mackerel in your diet. Regular consumption of green tea is beneficial to improve memory and mental alertness and slows down brain aging.

Exercise
According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent. The ideal way to start an exercise program is to start with cardio and aerobic exercises that get your heart rate up. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Thus, your workout schedule should also include balance and coordination exercises that can help you balance your body weight preventing you from falls.

Sleep
Sleep is an important aspect in Alzheimer’s prevention plan. Lack of sleep has a direct impact on your thinking, mood and memory. Therefore, you should not cut back on sleep when you want to accomplish your other tasks. For any normal individual 8 hours of sleep is very important. Establish a regular sleep schedule and make sure that you follow it on your weekends as well.

Mental stimulation
Sleep along with mental stimulation is important to improve your mental sharpness. You should aim to stay mentally active to reduce your risk of developing Alzheimer’s disease and dementia. Learn something new such as learning a new language, take up a new hobby or explore your creativity. Practice tricks and tips to improve your cognitive skills. Challenge your brain by following the road less traveled. That means taking a new route to home, working with your non-dominant hand, or starting altogether afresh.

Social engagement
Your strong social network can do better with your memory and cognition. Research shows that staying socially engaged can protect against Alzheimer’s disease and dementia in later life. There are more ways to socialize or build up your network. You can volunteer, join a club, connect to others via a social network such as Facebook or meet old buddies. Go out with friends and family to explore new places or bond more.