I have been a fan of Mariam Alireza’s articles ever since she began writing for Arab News more than ten years ago. And I am not the only one! In fact, her readers’ enthusiasm encouraged her to compile the weekly articles into a collection of an easy-to-read book. The Whole Health Book, the first of the series, has just been published. It provides all information that you need to know about healthy nutrition and lifestyle choices.

“This book is not about my published articles of the last eight years randomly compiled, but I intend it to become a “health reference” book that can be read back to front or even starting in the middle” says Alireza

After a brief look at the contents, I decided to start with one of the last chapters of the book focusing on ways to heighten our mental performance. We are told that recent studies indicate that intellectual stimulation and information energize and nurture mental capacity and cognitive skills, while nutrients feed brain components and their electrical impulses”.

Certain chemicals, called neurotransmitters, carry information from neurons to the nervous system; neurotransmitters and brain cells thrive on three main nutrients: glucose, phospholipids and essentially fatty acids. The latter are an importance source for the production of hormones and neurotransmitters. They must be included in one’s daily diet because the body does not make them. Omega-3 are essentially found in flaxseeds, walnuts and fish oils as for omega- 6, it is found in borage and primrose oil.

The main idea of this chapter is that the brain should be nourished to ensure its proper functioning. Nutrients improve brain functions and antioxidants eliminate toxins and free radicals. A proper diet should include unrefined grains, vegetables preferably eaten raw or lightly cooked, fruit, nuts, virgin oils, eggs, fish and lean meat. Healthy eating habits must be combined with regular exercise and deep breathing to increase the oxygen supply to the brain. Last but not least, proper sleep helps regenerate cells and empowers the brain.

The author also warns us that sugar interferes with brain chemistry. The frequent consumption of sweets, pastries, chocolates and biscuits triggers a blood glucose peak followed by insulin spikes and a sudden blood sugar drop. A person will then feel tired, exhausted, short-tempered, and react by eating a sugary snack creating a vicious circle. The only way to put an end to this recurrent problem is to avoid sweets, pastries, chocolates, caffeine and other stimulants.

A whole chapter is also dedicated to the importance of sleep as an essential body requirement which is, according to Alireza, “probably one of the most neglected aspects of healthy lifestyle habits”. Inadequate sleep causes mental abilities to slow down. It is interesting to know that sleep loss is cumulative; our brain keeps track of this deprivation which should be replaced with the same amount of quality sleep. Sleeping hours change from person to person but scientists generally agree that seven to eight hours are necessary to enhance our energy and thinking ability.

A severe sleep deprivation can cause insomnia, stress, lack of energy and bad temper. Unhealthy eating habits which can lead to obesity and even depression and cause car crashes and fatal accidents. A lack of sleep during the night can be advantageously replaced by a thirty minutes afternoon nap that can renew energy and enhances mental and physical activities. Famous people like Winston Churchill and Albert Einstein were known for their regular power napping.

The book begins with the subject of food. In four concise chapters, the author tells us all we need to know about healthy eating habits. The concept of super food is uplifting: they are filled with multi-nutrients, vitamins, minerals, enzymes, fatty acids and phytonutrients, those powerful chemicals which prevent cell mutation.

Beans top the list of super foods thanks to their numerous medicinal properties to lower cholesterol, reduce cancer colon risk as well as heart and vascular diseases, regulate blood sugar to name but a few. Beans have a low content of fat and a high content of protein which makes it a good meat substitute.

Alireza always gives useful tips or interesting information. I was happy to learn that adding fennel or cumin seeds to the cooking water reduces and can even get rid of gases.

Soy is not part of our Middle-Eastern diet but thanks to the presence of numerous Asian restaurants, we are more familiar with this super food which comes in many forms: tofu, soymilk, edamame, miso, soy bean sprouts and tempeh. Soy products are particularly rich in isoflavones which lowers the incidence of cancers and osteoporosis.

The remaining ten super foods include broccoli, pumpkin, spinach, salmon, tomatoes, turkey, walnuts, yogurt and tea. You may have noticed that these super foods do not include fruits and for a very good reason. The following chapter concentrates on twenty super fruits. One of the main reasons they are called “super fruits” is that it has been scientifically proven that a super fruit has a direct impact on our health and it has also the ability to prevent certain illnesses. Red grapes are a super fruit because they contain Resveratrol, a phytochemical which can prevent early aging, diabetes, cardiovascular disorders and cancer. Cranberry, which Alireza rightly calls a “superberry” possesses powerful antibacterial properties thanks to the presence of phytocompounds such as phenolic acids which “prevent bacteria from attaching to the lining of the bladder, urinary tract and stomach walls, lowering and possibly deterring the risk of bladder infection and peptic ulcers caused by Heliobacter pylori.”

Incidentally, other ‘superberries’ include the blueberry, blackberry and red raspberry. The blueberry contains a unique compound, “myrtillin” which has the ability to mimic insulin. An infusion of dry blueberry leaves mimics insulin in its action; as a result it not only stimulates the flow of insulin but it also lowers blood sugar levels.

Papaya is also part of the super fruit exclusive club because it possesses papain, an enzyme that can help break up proteins in the digestive tract. Alireza tells us that papain if applied on a wart the latter will disintegrate: “Among all the super fruits, papaya has the most diverse medicinal and industrial uses”.

The other remaining super fruits are fig, orange, strawberry, goji, kiwi, cherry, red raspberry, guava, seaberry, blackcurrant, pomegranate, acai, dried plum and last but not least, the date.

Some of the best dates in the world come from the Arabian Peninsula. Low in fat and rich in glucose, dates also display an unusual mix of phytocompounds, which “is excellent for lowering the risk of disease by detoxifying the body from free radicals, the underlying cause of many illnesses.”

Once you start reading “The Whole Health Book”, you will not be able to put it down. Anyone who is struggling with weight problems will find useful advice. Alireza explains how to achieve maximum health rather than minimum weight, giving us a balanced and uniquely illuminating perspective. We are on the verge of terrible and unprecedented health consequences due to our wrong choice of lifestyles. If you want to know the truth and understand the big picture before you go on another diet, read this book.

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