10 home remedies to avoid swine flu

Are the rising swine flu casualties giving you jitters? Not sure how you can avoid falling prey to the growing epidemic ? First and foremost,there is absolutely no need to panic. 

Watching television to keep tabs on the progress of H1N1, particularly in the badly affected areas like Pune, is all right. But don't let the hysterical anchors get under your skin and start wearing a mask each time you step out of the house, unless you are visiting a very crowded area. Then too, the mask will protect you only for a specified period. 

Without giving in to the swine flu panic and creating a stockpile of Tamiflu and N-95 masks at home and enriching pharma companies, there are a number of other measures you can take to ensure that the virus is not able to get you, irrespective of which part of the world you are in. 

It is essential to remember that all kinds of viruses and bacteria can attack you when your immune system is weak, or they can weaken it easily. Hence, building your own defences would be a better, more practical, long-lasting and much more economical idea. 

Here are some easy steps you can take to tackle a flu virus of any kind, including swine flu. It is not necessary to follow all the steps at once. You can pick and choose a combination of remedies that suit you best. However, if you are already suffering from flu, these measures can help only up to an extent. And, if you have been infected by H1N1, visiting a hospital and staying in solitary confinement is a must. 

1. Have five duly washed leaves of Tulsi (known as Basil in English; medicinal name Ocimum sanctum) everyday in the morning. Tulsi has a large number of therapeutic properties. It keeps throat and lungs clear and helps in infections by way of strengthening your immunity. 

2. Giloi (medicinal name Tinospora cordifolia) is a commonly available plant in many areas. Take a one-foot long branch of giloi, add five to six leaves of Tulsi and boil in water for 15-20 minutes or long enough to allow the water to extract its properties. Add black pepper andsendha (salt used during religious fasts), rock or black salt, or Misri(crystalised sugar like lumps to make it sweet) according to taste. Let it cool a bit and drink this kadha (concoction) while still warm. It will work wonders for your immunity. If giloi plant is not available, get processed giloi powder from Hamdard or others, and concoct a similar drink once a day. 

3. A small piece of camphor (kapoor) approximately the size of a tablet should be taken once or twice a month. It can be swallowed with water by adults while children can take it along with mashed potatoes or banana because they will find it difficult to have it without any aides. Please remember camphor is not to be taken everyday, but only once each season, or once a month. 

4. Those who can take garlic, must have two pods of raw garlic first thing in the morning. To be swallowed daily with lukewarm water. Garlic too strengthens immunity like the earlier measures mentioned. 

5. Those not allergic to milk, must take a glass of hot or lukewarm milk every night with a small measure of haldi (turmeric). 

6. Aloe vera (gwarpatha) too is a commonly available plant. Its thick and long, cactus-like leaves have an odourless gel. A teaspoon gel taken with water daily can work wonders for not only your skin and joint pains, but also boost immunity. 

7. Take homeopathic medicines — Pyrogenium 200 and Inflenzium 200 in particular — five tablets three times a day, or two-three drops three times a day. While these are not specifically targeted at H1N1 either, these work well as preventive against common flu virus. 

8. Do Pranayam daily (preferably under guidance if you are already not initiated into it) and go for morning jog/walk regularly to keep your throat and lungs in good condition and body in fine fettle. Even in small measures, it will work wonders for your body's resistance against all such diseases which attack the nose, throat and lungs, besides keeping you fit. 

9. Have citrus fruits, particularly Vitamin C rich Amla (Indian gooseberry) juice. Since fresh Amla is not yet available in the market (not for another three to four months), it is not a bad idea to buy packaged Amla juice which is commonly available nowadays. 

10. Last but not the least, wash your hands frequently every day with soap and warm water for 15-20 seconds; especially before meals, or each time after touching a surface that you suspect could be contaminated with flu virus such as a door handle or a knob/handle, especially if you have returned from a public place or used public transport. Alcohol-based hand cleaners should be kept handy at all times and used until you can get soap and warm water..

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10 foods that make you feel full, without making you fat

FULL STOP More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists  1  FATTY FISH  Fatty fish such as  salmon, tuna,  mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side. 2  CITRUS FRUITS  Fruits such as grapefruit,  lemon, sweet lime, papaya,  guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body's fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time. 3  GREEN VEGETABLES  Spinach, asparagus and  broccoli have a high thermic effect on the body and a low calorie density. This means that it's almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.  4  POPCORN  Popcorn is rich in fibre and  low on calories. Also, since  eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.  5  OATMEAL  Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it'll keep you full all morning.  6  ALMOND AND WALNUTS  Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.  7  LOW-FAT DAIRY PRODUCTS  Skimmed milk, low fat  cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.  8  BEANS  Beans are  high in fibre  and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.  9  WHOLE GRAINS  Jowar, bajra and ragi contain  complex carbohydrates,  which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.  10  APPLES  High water content and  ample fibre is the reason  why you feel full after eating an apple. An apple's skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.      — CO-ORDINATED BY SONAL VED

FOOD FOR THOUGHT

There is a deeper meaning to festive fasting than traditions. There's a theory behind the traditions and a possible clue to why we're seeing a big increase in cases of obesity and diabetes Ishi Khosla      Globally, annual 'hungry' seasons or seasonal famines have been a part of agricultural societies. All ancient populations have been subjected to selective pressure by famine. According to research, it is proposed that these seasons are associated with decline in fertility.  ARE GENES THE CULPRIT?  It is proposed that there is an adaptation of the body in response to the lowering energy consumption (thriftiness). This causes a deposition of body fat (as a source of energy) in times of plenty so that individuals could survive the periods of starvation. This is called the 'thrifty gene hypothesis'.      Proponents of this theory, use it to explain why certain populations, particularly the developing agricultural economies, have a genetic predisposition towards obesity and type II diabetes mellitus. Such societies are especially  vulnerable to the influences of typically western urbanised obesogenic lifestyle.  SOME EVIDENCE IN FESTIVALS  Perhaps Navratris (nine nights) could be rooted in such agricultural cycle and is symbolic of famine followed by plenty. Navratris, in India is observed with 8-9 days of fasting, prayers and rituals for the Gods. It is observed twice a year (usually April and October) and is calculated on the basis of the lunar calendar.      While, there must be an astrological significance, its occurrence with harvest time may not be a coincidence. The period before harvest in agricultural societies was marked with frugality and associated with shortage of food. According to the agricultural calendar, these times are followed by times of plenty or good times.  THE REASON BEHIND THE FASTING FOOD  During Navratris, perhaps a pre-harvest time, alternate grains are eaten and the traditional staples like wheat, rice, pulses and vegetables are prohibited. A sort of fast is observed with alternative feeding practices. This includes a variety of foods (alternatives to routinely consumed ones) such as sago (sabudana), buckwheat (kuttu ka atta), water chest nut (singhara ka atta), khus khus, nuts, seeds, coconut, lotus seeds (makhana), potatoes, colocasia (arbi), special rice for fasting (samak), rock salt, fruits, milk and yoghurt. Even those who do not observe fasts avoid fish, poultry and meat and some even stop eating garlic, onion, and alcohol during this period.  WHAT DOES THE THRIFTY GENE SAY  It must be stressed that the thrifty gene concept lacks experimental validation. However, it is interesting if evolution is to be blamed for our susceptibility to obesity and diabetes mellitus. Such knowledge surely, could help public health messages and government initiatives to combat obesity, particularly in countries like ours where double burden of obesity and starvation co-exist.  CAN FASTING HELP DETOX  Contrary to popular belief that fasting is a way of cleansing and detoxification, there is little evidence to support this, especially when followed by feasting. In fact, some may end up gaining extra kilograms after completion of this sort of fasting and feasting cycle.      However, sound fasting programme, which includes plenty of fluids, fresh fruits and vegetables, may in fact be valuable if practised on regular basis. This technique conforms to the scientific principles of balance in nutrition. Balancing practiced on a regular long-term basis, whether religious or selfwilled, can indeed prove to be a healthy practice.

Nutritionist Richa Anand tells you how to correct your diet pattern

DAMAGE CONTROL

Nutritionist Richa Anand tells you how to correct your diet pattern after giving in to those sinful yet oh-so-tempting treats

 There is no food that can be classified as good or bad as long as moderation is the key, but it is indulgence that wears the devil's horns. While most of us are quick to succumb to temptation, adopting a 'strict control formula' is not exactly practical either. Dietician Richa Anand gives you tips on setting things right, once you have indulged to your heart's content.
CHEESY PIZZA WHY IS IT BAD?
The pizza base is made out of flour, which has little or no fibre. This causes a rise in the body's sugar level. Secondly, the butter (coating the base) and the cheese (layered on top) get coated on the inner lining of the arteries because of their high fat and cholesterol content.
KICK IT OUT
Your next meal should be a plain bowl of steamed vegetables to compensate for the fibre. You can couple it with some brown rice or multi-grain bread. Combat the increase in sugar levels with a small glass of bottle gourd or celery juice.
CHOCOLATE CAKE WHY IS IT BAD?
The gooey chocolate cake craving is one of most difficult to deal with. Be it a depressing result or a happy celebration — the brain imm e d i a t e l y starts sending signals and your hand is dialing the nearest bakery! The chocolate cake has more devils than you can count. Butter, flour, eggs, cream, sugar, chocolate…the list goes on. All of these ingredients are high on calories, low on fibre and take a long time to get digested.
KICK IT OUT
The best meal to beat the constipation caused by a chocolate cake is a bowl of piping hot vegetable stew teamed with whole grain bread or jowar/bajra rotis or barley soup.
AERATED DRINKS WHY IS IT BAD?
These are best avoided. Most aerated drinks have harmful chemicals that can cause severe acidity and teeth erosion. Their diet version thankfully has the goodness of being sugar free but the chemical level does not change.
KICK IT OUT
Beat the acidity by drinking gallons of water throughout the day. You could also have a tall glass of butter milk, cold milk, coconut water or apple juice. These will help relive the stomach uneasiness.
CHAAT
WHY IS IT BAD?
A foolproof way to invite stomach infection is to gorge on street food chaat. Most chaat items have at least one fried ingredient, either the papadi or samosa or sev. These are high on cholesterol that will choke your arteries in the long run. Secondly the chutneys are seldom made with pure water. Eating chaat can lead to stomach distension and acidity.
KICK IT OUT
A plain glass of cold milk will help fight the acidity. Your next meal should be a bowl a moong dal khichdi or sprouts salad. These foods contain Vitamin B and E that help eliminate acids out of the body.
ICE CREAM
WHY IS IT BAD?
Ice-cream ranks first in our comfort food list. But apart from the temporary satisfaction, it does nothing for your system. Unless your ice-cream swears to be made from real milk (in which case it's a good source of class one protein). Else, you are just adding to your fat intake. Secondly most ice-creams have colour and p r e s e r v a t i v e s that meddle with the digestive juices, making it difficult to process.
KICK IT OUT
Gulp down a glass of masala chaas with a hint of ginger or jaljeera — these will aid digestion. Your next meal should be a bowl of palak soup with a slice of rye bread which will ensure smooth bowel movements.
CHINESE FOOD
WHY IS IT BAD?
Most Chinese meals are cooked with a generous sprinkling of ajinomoto whose hazards are wellknown. Apart from being chemically active, ajinomoto's reported to have a deteriorating effect on the brain. Secondly Chinese food is high on sodium and the rice or noodles are generally polished, so the fibre is lost. It can lead to water retention, constipation and even acidity.
KICK IT OUT
Water and green tea is the best way to detox the body. Balance the excessive salt intake by consuming a glass of coconut water. Make sure you end your day with a bowl of mixed fruits. Fruits such as papaya, peach, musk melon and pear too help ward off severe acidity.
(Richa Anand is a consultant dietician at Dr LH Hiranandani hospital, Powai)

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Kids’ health needs tender loving heart

Mumbai: Asmita Walve never realised that a delay in her daughter's heart treatment would have such serious consequences.
    An operation to fix her 18-month-old daughter's malfunctioning heart was delayed due to several external reasons and when it finally took place last month, it resulted in complications that damaged 30% of the child's brain. Today, Sakshi Walve eyes vacuously stare into the space, without a flicker of recognition even when they rest on her parents. "She doesn't even respond to her name being called out or to any other stimulus,'' says Asmita, trying to fight her tears back.
    Sakshi's story is a proof of inadequate paediatric cardiac care in the city. Though 2 lakh children are born every year with congenital heart ailments, the public sector hospitals are too busy with adult heart problems—an epidemic in the country—to handle children's cases. In the private sector, there are only a handful of options and all of them come with a hefty price tag.
    Sakshi's operation was twice scheduled at civic-run KEM Hospital in Parel, but didn't take place. She was finally operated upon at Wockhardt Hospital in Mulund and it took her parents Rs 4.21 lakh. "We have paid Rs 2 lakh that we managed to collect from various sources. But don't know how to raise the rest of the amount,'' said Ajit Walve, who works as an office assistant with a monthly earning Rs 6,550.
    So, what ails paediatric heart care? Dr Prafulla Kerk-ar, head of the cardiology department in KEM Hospital, said, "None of the civic hospitals here has a separate department for paediatric cardiology. We have two senior doctors in our department who perform surgeries on children twice a week.''
    JJ Hospital, on an average, performs 50 pediatric heart surgeries per year. "We need more funds and more surgeons with expertise who can do the job faster,'' said Dr Bansal, head of cardiology in JJ Hospital.
    Long waiting lists are the order of the day. "We deal with a large number of patients whom we treat on the basis of the seriousness of their cases. If a patient needs an operation urgently, we perform it immediately. Otherwise, the number of cases is so large that patient may have to wait for five to eight months for an operation,'' Dr Kerkar added.
    Take Sakshi's case as an example. Her problem was first diagnosed when she was three months old. "The doctors told us she had tetralogy of fallot (a malformed heart that let impure blood contaminate the pure blood). We took her to KEM Hospital in November 2007 and were given a date in May 2008 for the operation,'' said her father Ajit. But Sakshi could not be operated upon at that time due to an infection, as a result of which the surgery was slated for October 2008.
    "In October, we were told to deposit Rs 60,000 or the hospital would not conduct the surgery. As we failed to get that amount, the doctors discharged her and told us to come back after arranging the money,'' said Asmita.
    In early 2009, the family consulted a private doctor who said that any delay would cost Sakshi her life. "It was no use going back to KEM Hospital as they would have given a date some six months later. So we borrowed and sought help from the hospital's social workers to raise the money,'' said Ajit.
    Sakshi was admitted to Wockhardt Hospital on June 29 and was operated upon three days later. But during the operation, her blood pressure dropped to a dangerous level, affecting the flow of oxygen to her brain. "As a result, 30% of her brain was damaged,'' said Asmita.
    Dr Suresh Joshi, chief pediatric heart surgeon in Wockhardt Hospital, said that there were four defects in Sakshi's heart. "We had to perform an open- heart surgery, which should have ideally been done a few months ago,'' he said. However, he added that "in such cases, the patients recover on their own''. The Walves are waiting for the moment Sakshi returns to her normal self, but the bills are mounting.
Andhra govt succour Andhra Pradesh has an insurance scheme for children in BPL families. "The premium for poor families is paid by the government. Each child who needs a heart surgery is paid Rs 2 lakh by the government. They can then get the operation done in a government or a corporate hospital,'' said leading paediatric surgeon Dr K S Murthy from Innova Children's Heart Hospital in Hyderabad.

Sakshi Walve

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EASE YOUR TROUBLES THROUGH YOGA

If the current job situation is getting you down, try going the spiritual way - BHARAT THAKUR, YOGA EXPERT    Recession stress is just a state of mind. Obviously the economy is down and people are losing jobs. But it all depends on how you deal with it. If this recession is making you nervous and giving you sleepless nights, it means that somewhere inside you there is a lot of fear. Pause for a second and try to think this over. If you ever bought a stock in a particular company because it was a good company, and then due to the economy the entire  market falls, what do you do? Do you sell your stock and take a loss? Or do you have faith that if the company is good, the stock will come up at the earliest given point. I am not sure which choice would be wise. But your choice will definitely tell you a lot about you mental condition.      Yoga and meditation is nothing but using techniques to become aware of the modifications of your mind. Patanjali defines yoga as 'yoga chitta vritti nirodha' which means yoga is the process by which we can stop the modifications of the mind. What are the various modifications? There are many like dreaming, wrong thought processes, imagination etc. And only when your mind is silent and calm can you make the right decisions in life. For example, you may have lost your job. Take this as a time to reevaluate your career. Is this what you enjoy doing? Do you have a passion for your job? If yes, then you will certainly be able to find another job. Maybe you need to expand your skill set. If you find yourself demotivated to find another job, maybe you would like to try something different? It all depends on your situation.      The first step of yoga is to leave your worries behind. Meditation is the art of stopping one's mind from thinking and moving inwards into a peaceful state where your situation of life does not affect your mental state. Panic is the worst thing that can happen to you. Fear might be building up and waiting to take you into a panic attack. A simple thing you can practice is to become aware of your breath. According to the yogis, your breath is the clearest indicator of your mental state. If your breath is fast and unsteady, you can do simple breathing exercises to bring it back to normal. If you are tense and your body is stiff, you can do simple stretches and asanas to relax your body. You can practice bandhas (neuromuscular locks) which balance your hormones and bring your entire system to its optimum level.      Just remember that all the economies of the world go through ups and downs. It's part of the natural process like different seasons — summer, monsoon and winter. It's a time to get creative. It's a time to get fit. It's the time to take out time for yourself and get back your focus towards your career.      Remember, every low is a method to prepare you for the next high. Practicingyoga means to never lose your balance – not in a high nor in a low. Stay cool and enjoy the moment for what it offers you. Time will pass and before you know it, the season will have changed.

Lower IQ raises risk of heart disease

HEART OF THE MATTER

Washington: A new study, conducted by researchers in the UK, has shown that having a lower than average IQ is in itself a risk factor for heart disease.
    In the study of over 4,000 people, David Batty and his colleagues at the University of Glasgow and the University of Edinburgh found that IQ alone explained more than 20% of the difference in mortality between high and low socio-economic groups.
    The researchers found that the results were the same even when known heart disease risk factors were taken into account. "We already know that socio-economically disadvantaged people have worse health and tend to die earlier from conditions such as heart disease, cancer and accidents," BBC News quoted David Batty, who led the study for the Wellcome Trust and the Medical Research Council, a saying.
    "Environmental exposures and health-related behaviours, such as smoking, diet and physical activity, can explain some of this difference, but not all of it," he added. The research team studied a group of 4,289 former US soldiers from all walks of life. As expected from past trends, those on low incomes and with less education had a higher risk of dying from cardiovascular disease.
    However, when the researchers took into account intelligence or cognitive function, commonly referred to as IQ, and controlled for nine other known heart disease risk factors, IQ alone explained 23% of the differences in mortality between the highest and lowest socio-economic groups in the study.
    They offer several possible explanations for this - low IQ scores might simply be a marker of underlying poor health or intelligence might lead to greater knowledge about how to keep healthy. Batty said, whatever the explanation, the findings imply the IQ of the public should be considered more carefully when preparing health promotion campaigns.
    The study has been published in the European Heart Journal. ANI

HEALTH BENEFITS OF TOMATOES

 Free radicals in our body can be flushed out with high levels of lycopene, which is found abundantly in tomatoes. Several types of cancers can be fought by high levels of lycopene.
    Researchers have discovered that men who consumed 10 servings of tomatoes a week can cut the risk of developing prostate cancer by 45 per cent and seven servings of raw tomatoes a week, lower the risk of developing rectal colon or stomach cancers by 60 per cent.
    Cooked tomatoes are richer than raw ones — cooking tomatoes in olive oil allows your body to absorb the lycopene better.
Tomatoes do not lose their nutritional value after being cooked.
    They're are rich in potassium and contain niacin, vitamin B6, and folate, which are great to have a healthy heart.
    Tomatoes are rich in two anti aging free-radicals — iycopene and beta carotene. These nutrients are enhanced when tomatoes are heated or cooked. While picking up tomatoes, make sure you choose ones that come in the brightest shades of red — these have high amounts of betacarotene and iycopene.
    Since they contain lots of fibre and are low in calories, tomatoes are a great food to include in your diet if you're keen on losing some pounds.
    Betacarotene gets converted into vitamin A once you eat it. Vitamin A helps in the development of healthy skin, hair and aids vision, development of bones and teeth.

Kardashian’s diet secret out

 Kim and Khloe Kardashian are launching their own diet cleanse. The US reality TV stars have created a supplement and Kim insists it is the only product of its type she has been able to use. She said: "It's a lemonade-based cleanse. It's ready to go! Khloe has lost 20lbs off it. I tried the pepper ones for literally half a day. I couldn't stick to it! But I can totally do this." Khloe, 25, is thrilled with her new toned figure, but added the change in her physique is also down to a new fitness regime. She explained: "I try to do 30 minutes of cardio, mandatory. Obviously if I have more time, I want to do weights, but really cardio is what works for me. Cardio leans me out, and still works muscle definition too. "I eat whatever I want until noon. From noon on, I watch what I eat. I only drink champagne. 100 calories in a glass, and I'm good." Kim has also been discussing her ever-changing hairstyles. The 28-yearold stair recently sported a blonde flowing look, shortly followed by a short brunette bob, and revealed she loves nothing better than switching her style. She wrote on her blog: "I love experimenting with hair looks! It keeps things interesting and new, and thanks to the amazing and talented hair stylists who create my looks, I know I'm always in good hands and my hair will always look red-carpet ready!"

WATER BABY! Kim Kardashian

Nourish your bones!

Body BASICS

Maintaining your bones with diet and excercise keeps you fit for longer!

Did you know that 90 per cent of the calcium in a human body is stored in our bones and teeth? Calcium is an extremely important mineral as it helps in the development of a healthy body structure/ skeleton early in life. It minimises weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, helps in absorbing calcium and is a must for maintaining healthy bones.
INSUFFICIENT DIETARY CALCIUM CAN BE HARMFUL I
It results in greater demineralisation which leads to further reduction of calcium from the bones. A calciumrich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.
CALCIUM IS RECOMMENDED FOR EVERYONE I Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants — 300 mg Children — 600-800 mg Adults — 1000 mg Pregnant women — 1300 mg L a c t a t i n g mothers —1300 mg Post-menopausal women —1200 mg
SOME FOODS THAT ARE A RICH SOURCE OF CALCIUM ARE I Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for postmenopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.
VITAMIN D IS IMPORTANT FOR HEALTHY BONES I
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduces the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones.
(Jyoti Arora, team leader — nutrition & dietitics, Artemis Health Institute, Gurgaon)