Fasting in Islam: The Fourth Pillar of Islam

The fourth Pillar of Islam, the Fast of Ramadan, occurs once each year during the 9th lunar month, the month of Ramadan, the ninth month of the Islamic calendar in which:

“…the Quran was sent down as a guidance for the people.” (Quran 2:185)

God in His infinite mercy has exempt the ill, travelers, and others who are unable from fasting Ramadan.

The Fast of Ramadan
Muslims perform a month long fast annually, called Ramadan, which has special rules to raise the spiritual benefits of the fast to a high pitch. The word ramadan does not actually mean "fast." The technical term for fasting is siyam, whose root word means "to be at rest." By abstaining from food, drink, and sexual intercourse, these functions of the body are granted rest, and an opportunity to become revivified.

The general fast during the month of Ramadan is enjoined upon the whole humanity; those who actually do it are Muslims. Many persons who have close contact with Muslims also engage in this form of fast and derive some of the benefits from it. But there are several regulations which must be followed for any fast to be valid.

Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialized events, Ramadan retains its intense spiritual meaning.

Who Must Fast?

Fasting Ramadan is compulsory upon every Muslim, male or female, who has these qualifications:

- To be mentally and physically fit, which means to be sane and able.
- To be of full age, the age of puberty and discretion, which is normally about fourteen. Children under this age should be encouraged to start this good practice on easy levels, so when they reach the age of puberty they will be mentally and physically prepared to observe fasting.
- To be present at one's permanent settlement, your home town, one's farm, and one's business premises, etc. This means not to be on a journey of about fifty miles or more.
- To be fairly certain that fasting is unlikely to cause you any harm, physical or mental, other than the normal reactions to hunger, thirst, etc.

Exemption From Fasting:
These said qualifications exclude the following categories:
- Children under the age of puberty and discretion.
- Insane people who are unaccountable for their deeds. People of these two categories are exempted from the duty of fist, and no compensation or any other substitute is enjoined on them.
- Men and women who are too old and feeble to undertake the obligation of fast and bear its hardships. Such people are exempted from this duty, but they must offer, at least, one needy poor Muslim an average full meal or its value per person per day.
- Sick people whose health is likely to be severely affected by the observance of fast. They may postpone the fast, as long as they are sick, to a later date and make up for it, a day for a day.
- Travelers may break the fast temporarily during their travel only and make up for it in later days, a day for a day
- Pregnant women and women breast-feeding their children may also break the fast, if its observance is likely to endanger their own health or that of their infants. But they must make up for the fast at a delayed time, a day for a day.
- Women in the period of menstruation (of a maximum of ten days or of confinement (of a maximum of forty days).; They must postpone the fast till recovery and then make up for it, a day for a day.

The fast of any day of Ramadan becomes void by intentional eating or drinking or smoking or indulgence in any intimate intercourse, and by allowing anything to enter through the mouth into the interior parts of the body. And if this is done deliberately without any lawful reason, this is a major sin which only renewed repentance can expiate.

If anyone, through forgetfulness, does something that would ordinarily break the fast, 0a observance is not nullified, and his fast stands valid, provided he stops doing that thing the moment he realizes what he is doing.

On completion of the fast of Ramadan, the special charity known as Sadagat-ul-Fitr (charity of ' Fast-breaking) must be distributed before 'Eid-ul-Fitr (approximately), seven dollars per head.

May Allah accept our fasting, forgive our sins, and guide us all to the Straight Path. May Allah bless us all during Ramadan, and throughout the year, with His forgiveness, mercy, and peace, and bring us all closer to Him and to each other.

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- Benefits of Fasting

Fasting: The Best Medicine

Fasting is the single greatest natural healing therapy. It is nature’s ancient, universal "remedy" for many problems. Animals instinctively fast when ill. Fasting can transform illnesses into health. Stagnant energies began flowing, more creative and vitally alive. Fasting is a useful personal tool and an important therapy for many medical and life problems.

Heartburn (indigestion): The stomach is an acidic environment, designed to digest food and kill bacteria. The stomach and oesophagus (gullet) are normally protected from this acid by the body’s own special juices and ‘valves’ between these two organs. If either too much acid is produced or the valve at the bottom of the oesophagus is ‘faulty’, you may experience heartburn. Fasting usually reduces the amount of acid produced, but thoughts of food or the smell of it make the brain order the stomach to produce more acid. Hence if there is a net increase in acid, heartburn could be a problem during the fast.

Those who are on regular medication for indigestion, such as antacids (eg Gaviscon), antihistamines (eg Zantac) or proton pump inhibitors (eg Losec, Zoton or Nexium) are advised to continue taking them, at the pre-dawn meal for instance. The control of heartburn or belching can be aided by eating in moderation and avoiding oily, deep-fried or very spicy food. Reducing your caffeine intake and/or stopping smoking can also be of benefit, if relevant. Preparations such as peppermint oil may help reduce belching or colic. Sleeping with your head raised on a few pillows and long-term weight loss may also help prevent heartburn.

Poor control of diabetes: Those injecting insulin are advised not to fast, as the potential risk to health, both in the short and long term, of not taking insulin is too great. People who have their diabetes under control using tablets should ensure that they visit their GP prior to Ramadan, in order to discuss any possible changes to their drug regime which would facilitate a safe fast. If not, such patients are at risk of poor control of their diabetes during and outside the fasting times.

Regular self-monitoring of your blood glucose is strongly advised. Low blood sugar levels (a ‘hypo’) are dangerous, and if untreated may lead to fainting or fits, and hence must be strictly avoided. Feeling dizzy, sweaty and disorientated may all suggest a hypo. If this is suspected, you should immediately have a sugary drink, or place sugar or a sugar-rich sweet below
the tongue.

Diabetics with further complications, such as angina or heart failure, stroke, retinopathy (eye disease), nephropathy (kidney
disease) or neuropathy (nerve disease of feet/hands with numbness/loss of feeling) should seek careful advice from their
doctor before starting a fast.

Headache: This is a common problem and has many causes. Headaches during a fast could commonly be due to dehydration or hunger, inadequate rest, or the absence of addictive substances such as caffeine or nicotine. A moderate and balanced diet, especially not missing the pre-dawn meal, consuming adequate quantities of fluid and if necessary taking a dose of painkillers such as paracetamol, may all go a long way towards either preventing or reducing the risk of developing a disabling headache. Headaches can also be prevented by sensible measures such as not exposing oneself to direct sunlight,
wearing a hat when out, using sunglasses to reduce the effect of glare from the sun and relieving any
tense muscles with a short, gentle massage.

Those with a history of frequent and/or disabling migraines should aim to gain adequate control with lifestyle and/or medical treatment if required, prior to starting a fast.

Dehydration: Dehydration is a common occurrence during a fast. The body continues to lose water and salts through breathing,
sweat and urine; the quantity of water loss will vary depending on the weather, how much you had to drink before your fast, the degree of physical exertion and the ability of the kidneys to retain water and salts.

Prevention is always better than cure. However, if you do not adequately rehydrate before a fast, your risk of dehydration is increased. This risk is higher in the elderlyand in those taking tablets such as diuretics. Depending on the severity of the dehydration, you may experience a general feeling of being unwell, lethargy, muscle cramps, dizziness, disorientation and even collapse or fainting.

If you are unable to stand up due to dizziness, or you are disorientated, you should urgently rehydrate with regular,
moderate quantities of water, ideally with sugar and salt, or Dioralyte or Lucozade. If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate as outlined above.

Stress: Lack of food and water, changes of routine and shorter periods of sleep can all collude to increase stress levels.
Hence it is important to address any potential sources of stress in order to minimise harmful effects. This can be helped by not taking on more than you can reasonably handle, not playing sports in the hot sun, controlling your anger in advance and abstaining from smoking.

Obesity: Strange, but true! For the unwary, or those lacking in caution, food consumed during the pre-dawn and dusk meals may lead to some unintended weight gain. Obesity is an epidemic in the making, and has numerous complications in its own right. It is ironic that you are able to become overweight or obese while you are fasting. But if you do not approach the fast with discipline and will, the opportunity to lose weight and become healthier is wasted

Constipation: Constipation could be a very irritating problem for someone undertaking a fast. Maintaining good hydration
outside the fast, eating healthily, with lots of fruit and vegetables in your diet, increasing the fibre content of your food using bran, and being active all help to keep your bowel motions as regular as would otherwise be expected.

If the problem persists, a short course of bulk laxatives may help.

Benefits of Fasting

Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialized events, Ramadan retains its intense spiritual meaning.

Fasting is not only a physical but also a spiritual exercise that has many lasting benefits.

1. Heightened consciousness of Allah: Fasting helps you to become less preoccupied with bodily appetite, and gives the heart and mind the freedom to reflect upon deeper spiritual matters, such as your relationship with Allah and with fellow human beings.

It enables a person to develop sustained conciousness of Allah (Takwa).

2. Healthy lifestyle: A fasting person learns restraint and only responds to hunger and thirst in a heightened level of conciousness and discipline . Through fasting, a person begins to appreciate the value of food. In the Quran, ''healthy and wholesome food'' is described as the best of provisions.Thus fasting makes a person to choose a healthier life style by making small but lasting changes to their daily diet.

3. Community spirit: During Ramadan, the one who fasts has heightened
concerns for the well-being of the community – rich and poor, intellectuals and labourers. Community spirit is promoted as people start fasting at the same time and break their fast at the same time, and reflect together through longer prayer and deeper devotions. It is greatly encouraged to break fast together.

4. Compassion and charity: When fasting, you should think of those in need who may be fasting but have no food at the start or the end of their fast, those whose tiny children are also having to go hungry
because of poverty. The Prophet Muhammad described Ramadhan as “the month of mercy”. His companions observed: “The Prophet (Muhammad) was the most generous of people, but he would be his most generous during Ramadan …”

5. A fast without the spirit is empty of blessing: Abstention for long hours can be very hard physically and spiritually. However, by the end of the long month you should feel cleansed and with a renewed spirit. Ramadan is an ideal time to break bad habits, to reflect on personality and to improve your character.

Those who fast but make no change to their lives except delaying a meal cannot really expect to become any different in their behaviour during or after Ramadan. In many ways, this is a wasted fast, as stressed in a number of sayings of the blessed Prophet: fasting is not merely “abstention from eating and drinking, but also from vain
speech and foul language”.

Fasting is, therefore, about much more than just giving up food and drink and hoping to lose a couple of pounds. By fasting, a person reflects, acts and betters his or her character.

7 Recommended Steps to Follow Towards a Healthy Heart

"Heart disease" is an umbrella term for a number of heart conditions. One of these conditions is coronary artery disease, excessive plaque buildup in the arteries that deliver oxygenated blood to your heart tissues. When these arteries get too narrow or clogged up, your heart doesn't get the fuel it needs to do its job. This condition may lead to angina, a feeling of tightness in the chest, and eventually result in heart attack.

Important risk factors for heart disease that you can do something about are:

Try new moves
Physical activity, and the more the better. The new measure says at least 30 minutes a day or 5 times a week of moderate-intensity exercise is necessary for ideal health.

High Blood Pressure - Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher says, shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

BMI Index
A healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height.

High blood cholesterol
Total cholesterol of less than 200 milligrams/deciliter.

Diabetes
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level.

Smoking
Smoking can lead to coronary heart disease and abdominal aortic aneurysms (widening and weakening of the body’s main artery), and may double the risk of stroke. Smoking also raises the risk of peripheral vascular disease, which is the narrowing of blood vessels that carry blood to the arms and legs, as well as to the stomach and kidneys.

Foods to Fuel Your Body
Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

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Food for a Healthy Heart

Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart diseases. It’s an important ingredient to prevent cell damage and felicitate cell repair. Here’s a list of heart-healthy foods, which should be included in our diet on a regular basis.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Olive oil
Reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Nuts
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Soy protein
May prevent heart attacks and it makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.

Avocados may help keep you young

Avocados could help fight ageing and several diseases as they enhance cells’ energy companies against dangerous toxins, say scientist.

Avocado oil is analogous in composition to olive oil, and its consumption is associated with bizarrely low levels of chronic disease in some Mediterranean nations.

Avocado oil combats free radicals or dangerous molecules, which are believed to cause everything from ageing to heart disease and cancer. These are common particularly inside the cell’s mitochondria, which is a tiny powerhouse in the cell and turns the food into energy. Majority of antioxidants in fruit and vegetables such as carrot and tomato can mop up free radicals.

Here are some of the health beenfits of using Avocados:

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Vitamin E
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

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Health benefits of black pepper

Black pepper has more healthy properties than most people know about. Black pepper is a spice that has the potential to make food more beneficial when used in various recipes and as a table spice. In Pakistan and India, many start their day with a cup of black coffee with a pinch of black pepper powder. The aroma of freshly ground black pepper is difficult to ignore.

Research studies have shown that black pepper has quite a handful of healthy properties.

Good for stomach: Pepper increases the hydrochloric acid secretion in stomach and thus, helps digestion. Proper digestion is essential to avoid diarrhea, constipation and colic. Pepper also helps to prevent formation of intestinal gas. Pepper-added diet promotes sweating and urination.

Helps to lose weight: The outer layer of peppercorn assists in the breakdown of fat cells. Hence, peppery foods are a good way to help you shed weight.

Good for skin: The principal chemical compound "Piperine" in black pepper, can act as alternative medicine in treating various skin ailments and infections such as vitiligo. The powerful anti-oxidants in black pepper also shield the skin from UV rays that cause sunburns and even skin cancer. Pimples can also be treated with black pepper. A simple remedy is to grind at least a teaspoon of black pepper and add it to a measurable quantity of rose water. Apply on face twice a day for a pimple-free glowing face.

Relief for cough and cold: In Ayurveda pepper is added in tonics for cold and cough. Pepper gives relief from sinusitis and nasal congestion.

The antibacterial property of black pepper helps to fight against infections, insect bites etc. Pepper added diet helps to keeping your arteries clean.

Good antioxidant: An antioxidant, like pepper, can prevent or repair the damage caused by the free radicals and thus helps to prevent cancer, cardiovascular diseases and liver problems.

Enhances bioavailability: Black pepper helps in transporting the benefits of other herbs to different parts of body.

It is a good treatment for respiratory conditions like asthma, whooping cough etc.

It is used to treat conditions of tooth decay and toothache. In ancient times, pepper was also used to treat eye problems.

According to Ayurveda, black pepper also helps avoid ear-ache and gangrene. It is also good for conditions of hernia, hoarseness and insect bites. It relieves joint pain.

So, just add freshly ground black pepper powder to your dish and see the difference.

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Black pepper keeps weight under control

Black Pepper, the King of Spices, is popularly used world-wide for spicing up various dishes and healthy soups. It is a highly nutritious spice and is loaded with anti-oxidants and minerals.

Black peppers digestive benefits are caused by stimulating taste buds which increases the amount of hydrochloric acid that the stomach produces. This additional secretion improves digestion of food once it reaches the stomach. This is one of the most notable attributes of black pepper. This increase in acid is effective in decreasing the amount of intestinal gas, reducing the embarrassing side effect of passing gas along with preventing constipation and heartburn. Because of its ability to eliminate the bacteria in the stomach, black pepper is also thought of as an antibacterial agent.

Black pepper and the black pepper plant have been used for centuries in traditional Eastern medicine to treat gastrointestinal distress, pain, inflammation and other disorders.

Black Pepper is a great spice to add to your diet in curries or soups that you might take when on a weight loss program. This is supported by the fact that it has absolutely no fat contained in it and only a few calories. Piperine, found in black pepper, helps increase the body's metabolism. In so doing, more and more calories will be burned in order to obtain energy off them. Burning calories means getting rid of the carbohydrates that will turn into stored fats, thereby maintaining healthy weight.

Despite that long medicinal history, scientists know little about how piperine works on the innermost molecular level. The scientists set out to get that information about piperine's anti-fat effects.

Foods to Sharpen Your Memory

Vegetables, fruits and whole grains are all components of a healthful diet, and they have the added benefit of helping to prevent memory loss. However, there are several very specific foods that are especially helpful in this area.

Eat berries
Strawberries and blueberries are rich in a group of naturally occurring antioxidants called flavonoids, which scientists suggest may help to delay cognitive aging by protecting brain cells from chemical stress which can build up as we age. Population studies like this can provide useful clues about the effects of lifestyle and diet on cognition, but we must be sensible when interpreting the results. The study suggests a link between eating berries and slower cognitive decline, but there could be many factors at play. Previous evidence has shown that eating fruit as part of a healthy diet in midlife could help to reduce our risk of dementia.

Sardines. Full of polyunsaturated fats, sardines have been shown to improve memory quickly. One study found that people with the highest levels of omega-3 fats in their diets were much less likely to be diagnosed with dementia than others. Sardines are packed with omega-3 oils, which reduce inflammation of the cells that bring about memory decline. Other fatty fish such as salmon, halibut, herring and trout can have the same effect. Try to eat at least three servings of fish per week.

Spinach. Full of folic acid, which has been shown to protect against Alzheimer’s disease, spinach also contains many antioxidants and other compounds that serve to protect brain cells from damage. Studies have shown that eating folic-rich foods is linked with quicker information processing and memory recall. Eating as little as half a cup of cooked spinach per day gives you two-thirds of the suggested daily folic acid goal.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Coffee. Some of us need that caffeine jolt in the morning to jump-start the day, and it turns out that coffee also has long-term benefits for memory, especially for women. One study discovered that women ages 65 and older who drank three cups of coffee per day had 33 percent less decline in memory over a four-year period than women who drank one cup of coffee or less per day. Coffee also increases activity in parts of the brain responsible for memory, which leads to excellent short-term benefits.

Eat broccoli and rocket
Scientists are also investigating whether the body's antioxidant systems can be harnessed to help fight Alzheimer's disease. Researchers want to know how to fight cell damage caused by free radicals. They hope to harness the body's natural antioxidant defence mechanisms to halt the progression of Alzheimer's, using drugs designed to kick-start these mechanisms. One drug is based on a chemical called sulforaphane, which is found in vegetables such as broccoli and rocket. It is currently in clinical trials as an anti-cancer agent, but if the work in Dundee produces positive results, it's hoped the research could eventually lead to clinical trials for Alzheimer's - the most common cause of dementia.

Top 8 ways to boost your brain

Your brain needs exercise just like a muscle. If you use it often and in the right ways, you will become a more skilled thinker and increase your ability to focus. But if you never use your brain, or abuse it with harmful chemicals, your ability to think and learn will deteriorate.

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.

The exciting thing is that you don’t have to be a millionaire to increase your brain capacity. All you need to do is invest a little time to regularly train your brain.

Here are 7 simple ways you can increase your brain power and improve your intelligence!

Get A Move On: Forget the rocking chair. A sedentary lifestyle doesn't do anything to keep your mind agile. When you experience something ‘new’ you actually ‘stimulate’ your brain! Don’t get stuck in a rut doing the same old things – the only way to change the structure of your brain is to do something new. This creates new neural pathways, increasing your intelligence. You could take a new route to work, try a new recipe for dinner, or even a new form of exercise – mix it up!

Early to Bed, Early to Rise: Sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Don’t skimp on exercise: It’s been proven that regular exercise helps to increase brain function and enhances neurogenesis. This means that every time you exercise you are creating new brain cells! Get off the couch and get moving! Your brain will thank you for it :)

Eat Healthier brain-boosting foods: Our diets have a HUGE impact on brain function. Our brains consume over 20% of all nutrients & oxygen that we consume – so remember to feed your brain with the good stuff! (i.e. fresh fruit and veg & plenty of OMEGA 3 oils found in oily fish).

Make time for friends and fun: Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.

There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.

Looking for ways to bring more laughter in your life: You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Give your brain a workout: Doing crossword puzzles is an old stand-by that may keep you sharp by forcing you to mine your memory. Also, some people swear by memorizing and reciting anything from their favorite books to inspirational quotes. You could also learn song lyrics by heart and warble in the shower. Another strategy is to play board games such as Scrabble and Trivial Pursuit. Bonus: You'll be interacting with other people so you'll be getting the added benefit of social contact. That in itself can keep your mind agile.

Nutrition of Almonds

Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.

Here are some of the health benefits:
Get your daily dose of antioxidants: Do you know which type of vitamin E the human body absorbs best? It's called alpha-tocopherol vitamin E and almonds are one of the leading food sources of this important antioxidant. It can help neutralize harmful free radicals in your body which are unstable molecules that form as your body burns oxygen. Free radicals can damage your cells, tissues, and even your DNA. Researchers believe this process may contribute to the development of some chronic diseases such as cancer and heart diseases.

Manage your weight: To keep your body and especially your heart in the best possible shape, it's important to maintain your weight. Obesity is one of the most common reasons for Heart related disorders. Almonds don't just fight hunger pangs; they also provide fiber, "good" monounsaturated fats, and 6 grams of protein to help give you that "full" feeling. Almonds offer key benefits to anyone trying to watch those kilos, namely satiety; more quality calories with more nutrients; crunch; and undeniable tasty flavor.

Almonds protect against cardiovascular disease and diabetes: Almond's ability to reduce heart disease risk may also be due to the huge amounts of the antioxidant vitamin E found in these nuts, and the LDL lowering effect of the monounsaturated fats they contain. When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol is reduced from 8 to 12 percent.

Cancer Prevention: Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Consume in multiple ways: Sliced, diced, roasted, blanched or flavored! Almonds can be consumed in various forms. They are scrumptious, stacked with nutrients and form an integral part of many homemade recipes in Pakistan. Snack on almonds while having your evening tea or just stir up a healthy almond shake.

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Health Benefits of Soaking Almonds in Water

Almonds are among the earliest cultivated foods in history. Almonds are thought to have originated in China and Central Asia. Explorers brought almonds back with them, and before long almond trees flourished. Almonds, like most nuts, were thought to have too much fat to be a healthy snack.

Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure. Your gain all the benefits of almonds if you eat it in the right way.

Almonds are difficult to digest because of an enzyme-inhibiting substance in their brown coating. These enzyme inhibitors protect the nut or seed until it has what it needs for growth. Soaking almonds overnight removes these toxic enzyme inhibitors so that the enzymes secreted during digestion can do their job. Also the gluten breaks down, and digestion becomes much easier. Phytic acid, which inhibits absorption of vital minerals, is also reduced after soaking almonds. This helps our body get the benefit of vitality contained within them.

Health Benefits
Memory Improvement: Almonds are known as one of the best brain tonics. It is rich in essential fats and serves to improve memory and intelligence. Eating 4-6 soaked almonds every morning helps enhance your memory. This makes them an essential part of kids' daily diet.

Better Digestion: Soaking almonds in water makes them softer and easier to chew. This means better digestibility, easy absorption and assimilation of nutrition in the nut. You must chew them thoroughly, because big chunks of unchewed nuts are hard on the digestive tract. Moreover, soaking almonds in milk and eating them increases the libido and enhances general sexual performance in cases of frigidity.

Beauty Benefits: As far ask the skin is concerned, almond can be used to great effect in several ways. Almond oil makes the skin smooth and soft, which is why it is often favored for massages. You can prepare a mixture of almond oil, honey, and lemon juice, and apply this as a face pack once a week. Almond oil can also be used for the hair.

Pregnancy: Intake of soaked almonds during the pregnancy period is also known to be quite beneficial. Almonds are highly nutritive and hence a good source of energy for pregnant women. Soaking almonds in water or milk overnight and eating them next morning after making a paste is good for their health. Adding a pinch of saffron to this paste will further add heighten the value of this tasty preparation. Pregnant women must consume this preparation along with a healthy diet everyday as this provides good nourishment for both, mother and baby.

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How to Soak Almonds in Water

How to Soak Almonds in Water

While soaking almonds in water, you might wonder how long to keep them soaked? Here is the procedure.

- Take the required quantity of almonds in a bowl.
- Rinse them in purified or filtered water.
- Now soak them in water. The quantity of water should be double the quantity of almonds.
- Cover the bowl with a cloth or towel and not with a dish or lid.
- Almonds must be soaked at room temperature.
- Drain the water and rinse the nuts thoroughly after 8-10 hours

Soaking almonds in water is surely an easy step that can fit into your busy schedule. Remember, if you eat soaked almonds in the morning, they will set hydrochloric acid tolerance for the day and provide all-day protein digestion. Almonds are efficiently digested when consumed in this way since stomach acids are concentrated after the night fast. When soaked, almonds act as protein plus nitrogen. Well, with so many benefits of soaking almonds in water overnight, I am sure that you won't think twice to start consuming them in this way!