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Stroke: The biggest killer and leading cause of disability

KARACHI: Experts at the Aga Khan University write in the Journal of the Pakistan Medical Association that the fact that incidents of stroke are on the rise in Asia is explained by a number of worrying factors. Pakistan is said to be the fourth most populous country in the world in terms of number of diabetic patients while every third person above 45 years suffers from hypertension. Ironically, a great majority of these patients are unaware of what they suffer from, or even if they do, their hypertension is uncontrolled in too many cases.

It barely helps that there are no large-scale studies of the prevalence of strokes in Pakistan exist, so there is no choice but to rely on estimates, which show that around 350,000 patients suffer from a stroke each year. The only published study was conducted among an adult Pashtoon community living in Karachi, which showed a 4.8 percent prevalence of stroke, spread equally between men and women.

This study highlighted a number of risk factors: firstly the high use of table salt, even above that of what is used in cooking. The experts suggest that people reduce the amount of salt in their food and make sure they control hypertension by following their doctor's advice.

Another study they quoted conducted at the community health centre of a tertiary care hospital showed that 39% of people above the age of 18 suffer from hypertension, high cholesterol (known as dyslipidemia) or smoke actively. The same study showed a family history of ischaemic heart disease in 42 percent of these patients, obesity in 24 percent, hypertension in 19 percent, and diabetes mellitus in15 percent of the subjects. The participants were healthy adults for routine preventive checkups. Only 40 percent of hypertensive patients had controlled blood pressure.

The experts say that there are some very simple steps anyone can take to reduce their risk of strokes. The first and most important, they say, is to control blood pressure. Next, quit smoking by taking all the assistance available at various smoking cessation clinics at major hospitals. Third, control weight, diabetes mellitus and hypertension all in one step by adding just thirty minutes a day of physical exercise. This can include walking, jogging, swimming, taking up an active sport or resistance training, or any combination of these choices.

Diabetes mellitus is another important modifiable risk factor for stroke. Pakistan currently has more than 5 million diabetic patients, a figure which is expected to rise by 3.9 millions by 2020, making Pakistan the fourth most populous country accommodating patients with diabetes mellitus. According to the National Health Survey, one quarter of all those over 45 years in Pakistan suffer from diabetes mellitus and a further analysis shows that there are significant ethnic differences, i.e. prevalence is highest among Muhajirs and lowest among the Baloch.

Ischaemic heart disease is a vascular disorder very similar to stroke, since it shares the same underlying causes and also increases the risk of strokes.

The National Health Survey of Pakistan shows that 25 percent of the country's population is overweight or obese, being above the Asian-specific BMI cut-off of 23 kg per metre squared, while 10.3 percent are obese. Obesity is far more prevalent among urban residents than among rural residents. When gender and ethnic factors are analysed, it is found that Sindhi women have the greatest waistlines in the country while Sindh men have the smallest.

Wilayah Persekutuan

Wilayah Persekutuan

Muhammad Yusoff Bin Ahmed Jalalideen (012-4793854) - Taman Sri Keramat Tengah

Mambazha mor kulambu

Mambazha Mor Kulambu.
Roast 1 teaspoon of corriender seeds, 1/4 teaspoon of fenugreek/methi seeds, 1 teaspoon of toor dal, 5 red chilies. Allow it to cool and soak it in water for 15 minutes.Wash and Pierce the mangoes with a fork on all side or slightly slit on all sides.Cook this mangoes in 1 cup of water.Grind 3 tablespoons of scrapped coconut, 1 teaspoon of jeera/cummin, and roasted ingredients to a smooth paste.Add this paste and salt to taste.Cook well until the raw smell disappears.Add 1 cup of sour curd beaten well into a smooth concistency or 2 cups of thick buttermilk.Allow it for 5 minute in low flame till a smoth froth is formed.Season it with 2 teaspoon of coconut oil, mustard seeds and few curry leaves.

Go Bananas- for remaining healthy

Go Bananas

Though a repeat email, but worth reading again for remaining healthy

Thought this was interesting, I want everyone to stay healthy!!!...   BANANAS A professor at CCNY for a physiological psych class told his class about bananas.  He said the expression 'going bananas' is from the effects of bananas on the brain.  Read on: Never, put your banana in the refrigerator!!! This is interesting. After reading this, you'll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal < BR> Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A banana a day keeps the doctor away!' .....

Healthy Habits

Healthy Habits 1. Don't Smoke Smoking is one of the leading causes of cancer deaths. If you smoke cigarettes, cigars or pipes, or use "smokeless" tobacco, stop now. (Avoid second-hand smoke as if your life depended on it. It may.) 2. Wear a Hat Exposure to the sun can lead to skin cancer. Use #15 sunscreen, wear a hat and cover up. Avoid tanning booths, too! 3. Watch What You Drink Alcohol is not recommended, but if you do drink, the USDA suggests you do so in moderation. If you must drink, make water your only choice. 4. Cut the Fat Your daily consumption of fats should be 30% or less of your total calorie intake. High fat diets contribute to several forms of cancer, including breast and colon cancer. 5. Eat Your Vegetables Fruits, too. 5 servings a day will help provide Vitamins A, C, E and other substances that contain known anti-cancer agents. Especially good for you are deep green and yellow/orange vegetables. 6. Rough It Roughage and fiber help prevent cancer of the colon; eat 6 servings daily (20-30 grams) of fiber filled beans, whole grains and vegetables. 7. Stay In Shape Overweight people are at greater risk for cancer and heart disease. Get in the habit of exercising regularly and eating a balanced diet. 8. Learn to Relax Stress weakens the immune system, which reduces your ability to fight cancer and other disease. Work out, walk, garden, meditate, etc. Find a method that works for you. 9. Keep a Healthy Home Eliminate toxic chemicals and cleaners around your home. Switch to environmentally safe cleaning and yard products. 10. Take Control of Your Health Next to prevention, your best defense against cancer is early detection. Make it a habit to get screening tests for cancer, such as a mammogram, PAP test and prostate exam.

Kiwi kids early to bed and get most sleep,

Our children are earliest to bed and get more hours sleep than those in other countries, says a new study.

A comparative study of a dozen countries shows children in New Zealand go to bed the earliest, and get the longest sleep.

The study - outlined in an oral presentation to the American Academy of Sleep Medicine conference which has just finished in Baltimore, Maryland - compared the sleep patterns of over 20,000 infants and toddlers aged up to three years.

Cultural differences meant that young children in predominately Caucasian countries, such as New Zealand, had earlier bedtimes and more overall sleep than young children in predominately Asian countries.

No differences were found in night wakings or napping behaviours.

Children in New Zealand went to bed the earliest with an average bedtime of 7.27pm, the study said. Children in Hong Kong went to bed the latest with an average bedtime of 10.17pm. United States children had an average bedtime of 8.52pm.

New Zealand children also had the highest total sleep time of 13.3 hours of nightly sleep and daytime naps. Japanese children had the least, of 11.6 hours a day and US children averaged 12.9 hours daily of total sleep time.

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The study, by Jodi Mindell, of Saint Joseph's University in Philadelphia, focused on 28,287 infants and toddlers, whose parents completed an extensive questionnaire.

"This study is the first one to ever look at sleep in infants and toddlers cross-culturally, and the results are astonishing," said Dr. Mindell.

"We found vast differences in amounts of sleep and parents' perceptions of sleep problems across countries."

Dr Mindell said 76 per cent of Chinese parents perceived that their child had a small or severe sleep problem, but only 11 per cent of parents in Taiwan had a similar concern.

The results brought more questions than answers, and key matters that need to be investigated include the extent to which the differences were simply the result of differing cultural practices, and what impact those differences were having on children.

The children studied included 1081 from New Zealand.

The American Academy of Sleep Medicine recommends newborns up to three months of age need about 16 to 20 hours of total sleep time per day, while infants between three and 12 months old need 14 to 15 hours of total sleep time.

Toddlers between the ages of one and four years need about 12 to 14 hours of total sleep time.

One important difference between countries was that children from the countries with mainly European populations were less likely than Asian children to be sharing a room.

The proportion of children sharing the bedroom ranged from 15.1 per cent in Canada to 94.5 per cent in Thailand.

Earlier this year, a New Zealand researcher, Professor Ed Mitchell, of Auckland University, published a paper in the scientific journal SLEEP which showed children who don't get enough nightly sleep were more likely to be overweight and have behavioural problems.

He studied 591 children, now aged seven, at birth, at one year, at three-and-a-half years and at seven years.

Prof Mitchell found the average time spent in bed was 10.1 hours, and the children's sleep duration was shorter on weekends than on weekdays. It was also shorter in summer, compared with spring, autumn and winter - and for children with no younger siblings, or for children whose bedtime was after 9pm.

Children who slept less than nine hours were three times more likely to be overweight or obese and to have a 3.34 per cent increase in body fat than those who slept for more than nine hours.

Short sleep duration was also associated with higher emotional liability scores.

Prof Mitchell recommended that children in pre-school sleep between 11-13 hours a night and school-aged children between 10-11 hours of sleep a night.

20 Common Cooking Ingredients that Act Like Medicines

The use of herbal treatments for everything from sore throats to cancer has become more and more common with every passing year. We all know about the herbal supplements like St. John's Wort that can help you with chronic health problems, but did you know that many common edible herbs, spices and vegetables can provide impressive health benefits?

While you probably already use these ingredients in your home, you may not realize that they can do much more than just making your meals tasty and interesting. Here are some common foods that do double duty as effective herbal treatments.

1. Turmeric. As anyone who has ever treated a head cold with a nice hot Indian meal already knows, turmeric is one of the best healing herbs available to us today. It contains the anti-inflammatory curcumin, which may function in the same way as some pharmaceutical arthritis drugs.

The next time your joints are aching, just have a healthy serving of curry and see if your symptoms respond to the exotic spice. Researchers recommend a daily serving of 400 mg each day.

2. Ginger. Ginger has been well-known as a calmer of upset tummies for many generations. This "old wives' tale" has actually been proven to be true following several research studies on the effects of ginger ingestion of cruise ship passengers.

Many people around the world also use ginger as a mild pain reliever. For everyday aches or for arthritis pain, fresh or powdered ginger added to food can actually help to reduce your symptoms.

Ginger may also be an effective means of controlling ovarian cancer cells, according to a 2006 study by the University of Michigan Comprehensive Cancer Center. More research is needed, but the preliminary findings are very promising.

3. Cinnamon. Cinnamon was recently studied by German scientists for its effects on people with type 2 diabetes. Amazingly, they found that diabetics could decrease their blood sugar by up to 10% just by taking a cinnamon extract daily. Another study found that cinnamon may help to lower cholesterol as well.

Since cinnamon can be toxic when taken in very large quantities (much more than you would probably be able to eat at once), experts recommend that you use a cinnamon extract rather than actual cinnamon.

4. Garlic. Garlic is truly a super food. Not only does it taste wonderful, but it may even reduce your cancer risk. A 2006 study published in the American Journal of Clinical Nutrition showed that people who consumed high doses of garlic had low instances of several types of cancers.

Garlic is known to be extremely useful against bacteria, even those that are resistant to antibiotics. It has antifungal and antiviral properties and may even help to lower cholesterol and prevent strokes.

5. Rosemary. If you have to choose just one herb to help you avoid several different types of cancer, rosemary may be it. Rosemary can actually help to prevent carcinogens that you ingest from binding with your DNA. This can help to prevent the formation of tumors and the eventual development of cancer.

Although human studies have not yet been conducted, preliminary animal studies have shown amazing potential for this common herb. You don't need to buy any special form of rosemary to get these benefits; simply use rosemary liberally in your cooking along with other beneficial herbs like parsley, oregano, onion, garlic, or thyme.

6. Honey. Honey is commonly used as a digestion aid and to soothe sore tummies and throats. The hydrating qualities of honey are well-known all around the world, and desert travelers have been known to carry honey and water to quench their thirst on long treks.

Honey is used externally as well as internally. Its ability to hydrate skin works even when it is applied topically. Because of this, honey is a common ingredient in many skin treatments, lotions, soaps, and anti-aging skin creams.

Perhaps the most impressive of honey's abilities is its effectiveness as a burn treatment. Honey helps to soothe the pain of a burn while limiting inflammation and retarding infection.

7. Chili Peppers. Hot peppers are an amazing food that can help you treat any number of common conditions. At home, you can eat them to to clear up a congested head and as a natural pain reliever.

An exciting and often-publicized use for chili peppers is as a metabolism boost. Adding chili peppers to your meals can help you burn more calories, and it is believed that chili peppers can even help you feel fuller after a meal.

8. Olive Oil. This delicious and exotic-tasting oil may help to save your life some day. With regular modest consumption, olive oil can help stop plaque from forming in arteries, thus reducing your risk of heart attacks.

9. Rice. Rice is one of the best-tolerated foods available. It can help to soothe a stomach that is suffering from constipation or diarrhea, and even people suffering from the flu are likely to be able to take some rice. Eating rice regularly can prevent the formation of kidney stones and block some types of intestinal cancers.

10. Parsley. Because it is rich in antioxidants, parsley can help to block certain types of cancers and keep your body's cells young and healthy. Antioxidants are particularly useful for detoxifying carcinogens, such as the types found in cigarette smoke.

11. Onions (and related plants such as chives, shallots, and leeks). Plants in the onion family have been used as medicines since ancient times. Their properties have been known and enjoyed by cultures all around the world. Their exceptionally high concentration of antioxidants makes onions and related plants ideal for preventing cancer.

Onions and related plants are also a hugely effective treatment for lung disorders such as pneumonia and chronic bronchitis. They have outstanding anti-inflammatory properties and can be used as antibiotics and antivirals.

12. Lemon. Lemon has a multitude of medicinal uses and has been a prized part of the medicinal kitchen for many generations. It is a general clarifier and purifier, and can be taken to cleanse the body of impurities. It has also been used to treat headaches, arthritis, and pneumonia.

Although it seems counterintuitive (or just plain painful), applying lemon juice to cuts and scrapes is great for preventing infections. The natural antiseptic properties of lemon juice will keep infections at bay and can even reduce the appearance of bruises.

13. Mustard. This humble little plant is commonly used as an expectorant and decongestant. It is antibacterial and can also help to clear nasal passages when one is suffering from a cold or other sinus malady.

Surprisingly, mustard is also used to increase the metabolism. Using plain yellow mustard liberally on foods adds a negligible amount of calories and helps to increase the amount of calories that the body burns.

14. Cloves. Clove oil is used by many cultures as a natural painkiller and anti-inflammatory. It is used in many modern toothache remedies to dull the pain and swelling.

15. Apples. An apple a day keeps the cancer away. Regular consumption of apples can block many types of cancer and act as a general health-booster. Apples can reduce appetite and even lower your cholesterol.

16. Kale. Kale has enjoyed a resurgence in popularity lately, and with good reason. It has more lutein than any other vegetable and more beta carotene than spinach. It can help prevent cancer and regulate estrogen in the body.

17. Licorice. Not the licorice candy sold in the United States - this often contains no licorice at all! Real licorice contains a substance that is strongly anti-cancer. Licorice is also antibacterial and can reduce stomach ulcers and diarrhea.

18. Peppermint. Most mints, in fact. The leaves of mint plants are commonly used in teas and medicines to calm upset stomachs, promote sleep, and reduce stress and tension.

19. Horseradish. Like its relative mustard, horseradish is a fantastic tool for fighting digestive disorders. It can be used to treat constipation. It is also a great immune system booster, giving the liver increased power to filter out harmful substances from foods.

20. Avocado. The main ingredient in guacamole isn't just tasty; it's the source of lots of "good" fat and can prevent the buildup of "bad" cholesterol. It keeps your heart and circulatory system healthy by preventing the clogging of arteries.

Now that you know the incredible health benefits that some common herbs, spices, and plants can provide, try to incorporate some of them into your everyday eating. You may just find yourself in better health today and in the future.

Tap water risky for pregnant mothers

LONDON: Pregnant mothers who drink or even shower in tap water can double the risk of serious heart and brain abnormalities in their unborn babies, a study has suggested.

The findings, reported in the journal Environmental Health , links by-products of water chlorination - chemicals known as trihalomethanes, or THMs - to increase the risk of holes in the heart, cleft palate and anencephalus, which results in the absence of a major portion of the brain, skull, and scalp.

Babies born in areas where drinking water is heavily disinfected with chlorine are at double the risk of heart problems, cleft palate or major brain defects, according to the study carried out in Taiwan on nearly 400,000 infants.

The disturbing finding suggests that expectant mothers can expose themselves to the higher risk by drinking the water, swimming in chlorinated water, taking a bath or shower, or even by standing close to a boiling kettle.

"The biological mechanism for how these disinfection by-products may cause defects are still unknown," says Professor Jouni Jaakkola, the author of the report.

"However, our findings don't just add to the evidence that water chlorination may cause birth defects, but suggest that exposure to chlorination by-products may be responsible for some specific and common defects," Professor Jaakkola of the University of Birmingham's Institute of Occupational and Environmental Medicine was quoted as saying by the Daily Telegraph of Britain on Tuesday.

He said though chlorination has been a major public health success by cutting waterborne diseases that earlier study may have missed this effect by not using specific categories of birth defect.

"While the benefits of water chlorination are quite evident, more research needs to be carried out to determine these side-effects," he says.

FOODS THAT CHANGE YOUR MOOD

Did you know that eating certain foods could improve your mood, provide uplifting energy and make you feel fresh? Read on...

NAINI SETALVAD

Have you ever experienced a day when in the morning you felt great, but after lunch, you felt down and tired? What if we told you that eating certain foods could improve your mood, provide uplifting energy and make you feel like a fresh daisy?
    The key to understanding the connection between the food we eat and our mood and level of alertness lies in understanding a little about how the brain functions. The brain communicates by chemical substances passed from one nerve cell to the next. These chemicals, called neurotransmitters, are made in the brain from the food we eat. The neurotransmitters that are most sensitive to diet and influential in affecting mood are serotonin, nor epinephrine and dopamine.
    Dopamine and nor epinephrine are alertness chemicals. When they are produced we think and react more quickly, we feel more motivated, we are more attentive and overall, we are more mentally energetic.
    Serotonin is a calming and relaxing chemical. When produced, feelings of stress and tension decrease.
    Now that you have a better understanding of the role neurotransmitters play in brain function, let's look at the relationship between these neurotransmitters and the foods we eat.
Foods that make you feel alert
The best way to eat for alertness is to have meals that contain protein, are low in fat, and have carbohydrates that won't drag you down. Mid-day is when your brain's supply of dopamine and nor epinephrine is beginning to wane. When you supply the tyrosine (from eating protein), your brain will be ready to make it into more of the two alertness neurotransmitters (dopamine and nor epinephrine). Please do not avoid carbohydrates as it is your main source of energy especially the B group which is the energy giving vitamin. Therefore have a combination of complex carbohydrates, fibre (vegetables and salads) and a bit of protein.
    Some healthy proteinpacked foods are: fish, sprouts, nuts, pulses, low fat paneer, skim or low-fat milk, low-fat yogurt.
    Lemons: The smell of lemons can induce the feeling of alertness. So add lemon to all your food.
    Apples, nachni, rajma, and broccoli: These foods contain Boron, which is responsible for hand-eye coordination, attention and short-term memory. Boron-rich foods also maintain healthy bone and blood-sugar levels.
    Foods that make you feel energetic for a longer time as they are low in glycemic index:
    Low-Glycemic Carbohydrates:
Brown rice, sweet potato, nachni, bajra, oats.
    High-Glycemic Carbohydrate should be avoided: Sugar, white bread, rice cakes, wheat crackers, bagel, instant rice, rice, pasta.
Smart: Prunes — they contain twice the antioxidant of most other fruits. Antioxidant-rich diets disable reactive oxygen molecules linked to memory loss and mental deterioration. They prevent mood swings. As they are low in glycematic index they supply energy for a longer time. They are also high in fibre, prevent constipation, maintain blood pressure levels being high in potassium and an excellent source of iron. Low iron causes fatigue. Look for California prunes as they
    have no sugar
    added. Energised: Oranges, apples, and yogurt — These foods are slow digesting carbohydrates and can supply a steady source of fuel for your body. Sunflower seeds: Sunflower seeds contain magnesium which helps maintain normal muscle and nerve function, and keeps heart rhythm steady and bones strong. It is also involved in energy metabolism and protein synthesis. Just a handful of sunflower seeds will give you half of your daily magnesium needs.
Happy: Bananas: Bananas contain vitamin B6, which is known to build serotonin levels. They contain no fat, and are available everywhere. Nuts: Walnuts (Kashmiri) are high in antioxidants, omega 3 fatty acids, prevent aging, excellent source of vitamin E. Pistachios (Californian) are low in glycemic index, high in vitamin B and fibre, low in fat and maintain blood sugar levels. Almonds (mamro) are high in antioxidants and Vitamin E. Dark Chocolate: This treat releases pleasure-enhancing endorphins into the brain and also contains phenyl ethylamine, a stimulant associated with love. Hence, they make you feel good. The higher the content of cocoa, the better you feel. Its cocoa which contains the chemicals. Head for the darkest chocolate. While all of the above will help you feel better throughout the day, there are also foods you should avoid if you find that you're feeling sluggish more often than you'd like. Water — at least eight glasses a day is the highest pickme-up. Many times fatigue is related to thirst and not hunger. So reach out for water. Avoid large, highfat meals. Fats stay in the stomach longer, diverting blood away from your brain, muscles, and other tissues, which in turn can make you feel sluggish for up to six hours. Have at least one iron-rich food per day. Iron helps transport oxygen to your tissues. Good sources of iron include prunes Don't eat too little. A low caloric intake leads to fatigue and irritation. Watch your intake of alcohol and coffee. Alcohol is a sedative that can also cause dehydration. Coffee can pep you up in the short term, but can cause you to drop like a ton of bricks later on. Avoid white sugar and white flour. It leeches the body of Vitamin B and calcium, causes constipation, and white sugar causes restlessness, lack of concentration and a quick feeling of fatigue. (The writer is a city-based nutritionist)

(clockwise) Oranges, broccolli, bananas, lemons