It helps to raise the levels of endorphins , the body’s ‘feel-good’ chemicals. A group of neurologists have measured the brain activity with shoppers attached to an EEG (electroencephalogram- a tool used to record electrical activity in the brain) have found out a significant rise in the level of endorphins as the shopper approaches an item they wish to buy and then again as they are buying it.  Searching out for bargain is reminiscent of the thrill of the hunt that our prehistoric forefathers would have had, says neurologists.

And surprisingly, it doesn’t matter whether you are male or female- the effect of endorphins is the same!

Garlic helps to relieve from upper respiratory infections such as coughs and colds. It is now scientifically proven to the fact that it contains sulphur compounds which have natural antibiotic and anti-viral effects.

Including garlic in your ingredients may also have other health benefits. It reduces the risk of heart disease. Studies have shown reductions in total and LDL (bad) cholesterol when garlic is consumed daily for four to twelve weeks. It also helped to reduce blood pressure!

To get the maximum benefits, crush and leave it for 10 minutes before adding when cooking. It not only increases the potency of sulphur compounds but also gives its most distinctive flavour to the dishes.

Here is a short description of six super foods essential to every woman’s health. It is important to remember the fact that these foods won’t cover all your nutrient needs, but incorporating them in to your diet as often as possible per week can help you to gain protection against wide range of medical conditions and illnesses.

1. Low-fat yoghurt

There are many recent researches giving evidences that prove the benefit of yoghurt in new and interesting ways. This fermented dairy product with ‘probiotics’ bacteria has the power to protect your stomach and digestive system in many ways. It can reduce problems associated with IBS (Irritable Bowel Syndrome) and inflammatory digestive tract disorders- both of these conditions affect women more than men. In addition to that yogurt can help to reduce the risk of stomach ulcers and vaginal infections.

Enjoy a pot of yogurt at breakfast, lunch or as a snack to meet the RDA (Recommended Daily Allowance) for low fat dairy products each day. It also contains high amount of bone-healthy calcium which every women needs as they get aged to prevent conditions such as osteoporosis. Yogurt is very good for skin health and there are ongoing studies to confirm whether it can decrease the risk of breast cancer. It is important to choose a low fat yogurt with live cultures-like Lactobacillus acidophilus. Always go for an established brand as it has the right level of cultures.

2. Oily Fish (salmon, sardines and mackerel)

Omega-3 fatty acids are one of the popular ones in the healthy list and indeed oily fish is certainly a great source of them. It makes healthy cell membranes of the cells in our body and protects us from heart disease, stroke, hypertension, depression and even to some extent against Alzheimer’s disease. There are specifically two kinds of these which are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are present in the oily fish. These types can be used by the body directly. Although many food brands claim their products are fortified with omega-3, it is mainly another form of omega-3 which is ALA (alpha-linoleic acid). It is surely good for you but the body has to convert this form to DHA and the conversion depends on many factors. So why don’t we go for the easy source? Aim for minimum of 3 servings of oily fish every week.

The good news is there is likelihood that a new range of products which is supplemented with DHA are on their way to market soon!

3. Berries

Berries (blueberries, strawberries, cranberries and raspberries) are a great source of vitamin C and folic acid which is significant for all women especially in their childbearing years. They contain anthocyans which are a powerful anti-cancer nutrient, plays a vital role in cell repair. Many researchers are believed this could reduce the risk of several cancers specifically in the breast and gastrointestinal tract.

Berries are also a rich source of powerful anti-oxidants which is important to heart health and also prevent skin ageing. Another nutrient found in all the berries called Lutein can help protect vision and cranberries reduce the risk of urinary tract infections in women. Aim for 3-4 servings as fresh fruits or blend in a smoothy mix.

4. Tomatoes

Lycopene is the powerhouse nutrient in this fruit. It is also present abundantly in watermelon and red grapefruit. While its protective effect against prostate cancer has been in the headlines recent years, many researches have shown it has vast health benefits for women as well. Lycopene could also protect you against breast cancer and help to keep you looking younger for longer by preventing against UV damage from the sun.

5. Beans

Most people don’t count beans as a popular food, but in fact they are one of the unavoidable things in a women’s healthy diet.In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. It contains a factor called protease inhibitors which help to slow the division of cancer cells and thus prevent tumor formation. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. This is because as a source of both soluble and insoluble fiber, beans can help to reduce the level of cholesterol and thus heart disease. Well known legumes include peas, beans, lentils, and peanuts.

Another important nutrient called isoflavone helps to stabilize female hormones and thus assist to regulate the menopause symptoms. If you are in your reproductive years, beans are an ideal source of folic acid, essential if you are planning to become pregnant.

6.Vitamin D fortified low-fat milk or orange juice

This nutrient is significant in bone health as it helps to absorb calcium from the gut. Studies shows that in addition of the risk reduction of osteoporosis, Vitamin D might also be vital in prevention of diabetes, multiple sclerosis, tumors of the breast, colon, and ovary.

Many women are vitamin D deficient these days since they are staying out of the sun most of the time (mild sun is needed for the body to manufacture vitamin D) and the extensive use of sunscreen which blocks the synthesis of vitamin D. While it is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

Any cold water fish (particularly salmon) is great source of protein as well as omega-3 fatty acids, the essential components of youthful looking skin. Soy is also in the top list offoods for healthy skin. It helps to protect against the sun’s photoaging damage. A study published in the European Journal of Nutrition, reported that consuming soy on its own or soy-based supplements could improve the skin’s structure and firmness just after six months!

2. Use creams that contain AHAs (Alpha-hydroxy acids) and vitamin C

AHAs are natural fruit acids which helps to remove the top layer of dead skin cells thus reducing the visibility of lines and wrinkles especially around the eyes. Research shows that if present in higher concentrations, AHAs stimulate the collagen production. Collagens arenaturally occurring proteins which are the main structural component of the lower layer of the skin. Vitamin C can also facilitate collagen production and correct pigmentation problems.However, the type of vitamin C used is significant, most research points to L-ascorbic acid as the most effective for wrinkle relief.

3. Avoid over-washing the face

According to skin care experts, washing your face too often with soap or using other facial cleansers means you washing away the skin’s natural barrier oils and moisture which protect against wrinkles. It is also vital to choose facial cleansers which contain skin protectingmoisturisers that don’t leave the delicate facial skin dehydrated even after the wash.

4. Don’t let eyes struggle – use reading glasses!

The American Academy of Dermatology (AAD) says repetitive facial movements, such as squinting, leaves your facial muscles with overworks thus gradually forming a groove underneath the skin’s surface. This groove could eventually develop in to a wrinkle. Therefore don’t let your eyes struggle, wear reading glasses if needed. Also make sure to wear sunglasses to avoid focusing through the sun glares as this could badly damage the skin around the eyes.

5. Sleep on your back

The AAD also suggests sleeping in certain positions every night could lead to ‘sleep lines’ which transforms to wrinkles in the future. Sleeping on your side night after night could eventually leave you with wrinkles on cheeks and chin, while sleeping upside down might leave you with a furrowed forehead. So be on the safer side, sleep on your back!

6. Try cocoa instead of coffee

Researchers found that cocoa containing high levels of two powerful antioxidants (epicatchin

and catechin) which protect skin from sun damage, improve circulation to skin cells leaving

skin nourished and hydrated, helping to reduce wrinkles.

7. Stick to good skin care basics

Last but not least, follow the essentials. If you really want a younger looking skin, don’t

forget the basics. It’s worth repeating them: avoid the sun and always wear sunscreen, don’t

smoke, keep your skin clean, drink plenty of water and use a good moisturiser.

If you haven’t got a ready-made ginger flavoured tea bag to grab, try this easy step: Add two slices of fresh ginger and a small slice of lemon to a cup of boiling water with a tea spoon of honey; give it a stir and leave few minutes for the flavour to pass to the hot water then enjoy!

As part of the study, these patients’ post-diagnosis diets were examined over a period of time. Those who consumed more fish (medium portions for more than twice a week) showed a reduction of 27% in the spread of cancer to the surrounding cells of the body comparing to those who had least consumption of fish. High content of omega -3-fatty acids in oily fish (such as salmon) is thought to prevent this movement of cancer cells to other areas, such as the bone marrow.

Similar but more obvious results were also obtained regarding the high consumption of cooked tomatoes (as well as tomato sauce). Patients who ate cooked tomatoes more than twice a week had a significant risk factor reduction up to 45%. An antioxidant called Lycopene is present in larger quantities in cooked tomatoes and this will protect the cells from damage caused by a type of molecules called free radicals.

Women who describe themselves as pear-shaped tend to have a fat build up in their hip area and therefore have bigger hip measurement than waist. Another proportion of women who have increased amount of fat storage in their stomach describe as apple-shaped is at greater risk according to the study. Dementia is mainly characterized by poor memory and impaired speech along with difficulties in recognition and less ability to focus. Middle aged women who have broader waists are more prone to these symptoms when they get old. Similarly, a relationship between high body mass index (BMI) and dementia has also been identified in related researches but not further discussed in this particular finding as this was not the case among the subjects participated in the study.

In the UK there is approximately 6million people living with dementia and that number is expected to increase significantly over the coming 20 years. As it is clear that body shape is directly linked to health, keeping a healthy weight and body shape reduce your risk of developing dementia and heart diseases.