All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Happiness and natural antibodies

How Working On Being Happy Promotes Natural Antibodies Production

Human body when is calm, happy and while relaxing will produce natural antibodies which means naturally, we can boost our immune system.  It also means that if our mental status is not agitated it can achieve good health. If we are calm, happy and anxiety free our system promotes growth of natural antibodies or autoantibodies.

Natural antibodies are present in all of us by birth even before our system is immunized and are first line of body’s defense mechanism. Adaptive antibodies are the ones that are produced in our body after vaccination. These natural antibodies decrease with age. Therefore, we take supplements and practice good diet.

Working on being happy promotes our health!

Our body starts giving up and invite illness when we are not mentally happy and feel stressed. This is also when body’s natural antibodies level goes down. We  can promote antibodies production by making changes in our lifestyle.  

  1. Stay active: As soon as we reduce physical and mental activity, boredom occupies and life feels dull. When we have an active lifestyle, there will be always something to look forward in life. It keeps us curious, we learn new things, explore new stuffs in life – such active lifestyle boosts immune system.
  2. Consume plant food: The natural antioxidants, Vitamin C, fibers that are present in plants reduces cell inflammation. Chronic inflammation results in heart conditions, causes dementia, Alzheimer’s, and certain cancer. Plant food is also soothing for mind and promotes our gut health. Our digestive system health is important for improving immunity.
  3. Reduce time on social media: We get all news on our fingertips and are addicted to watching news, serials, family drama, gossips etc. Sometimes the negative news that run for days could harm mental status. Instead, listen to music that brings happiness and calms the system.
  4. Get enough sleep: Sleep is essential for body. Sleep means rest. While we get enough sleep, body recovers from the stress, strain, and anxiety. Good sleep helps to boost immune system which means more natural antibodies will develop in the system. Lack of sleep causes physical and mental illness as the body does not get rest.
  5. Practicing yoga: Yoga practicing daily for an hour will help to reconnect body with mind. It improves brain function, improves sleep, blood pressure and gives sense of satisfaction because after your practice you will notice positive changes in mind as well as in body . The outcome of yoga practice will encourage you and makes you feel good.
  6. Try to be happy: Have you ever noticed that people who are happy and calm not complain about their health? It is because, happiness fuels the immune system, it produces antibodies that are always ready take care of foreign invaders of body. Unhappiness means, you are inviting illness with open arms. Find your happiness sources  like spending time with family, friends, reading, talking etc.
  7. Learn to release the stress: Relieving stress is critical for health. Because long term stress harms body by causing imbalance in immune system. It suppresses immune response. Being mindful and practicing holistic living could help to boost antibody production and thus promotes good health.

Promoting natural antibody production is key for fighting illness. If body produces antibodies naturally then we will have enough strength to fight harmful germs like Covid-19. While practicing social distancing, hygiene, wearing masks we can also concentrate on implementing healthy lifestyle to boost the immune system that gives us enough strength to fight not just Covid, also all other types of diseases.

Image credit: https://pxhere.com/en/photo/766848 (cc by 0)

Author: Sumana Rao | Posted on: September 19, 2022
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Beetroot raisin juice

Promote Liver Health and rejuvenate with this Healthy Juice

Beetroot is good lowering blood pressure, to treat anemia, to promote healthy heart and helps immune system. Raisin is good for liver and good for metabolism. The combination of these two ingredients promotes liver health, rejuvenates skin, prevents hair thinning in addition promotes kidney health. Moreover, this juice is refreshing and tastes delicious.

With just three simple ingredients you can get multiple health benefits. Try this recipe to feel rejuvenated.

Beetroot – raisin juice recipe

Ingredients:

  1. Beetroot – Medium sized 2
  2. Raisin – 1 cup
  3. Water – 500 ml

Preparation:

  1. Wash beetroot and peel the skin
  2. Cut beetroot to small pieces
  3. Transfer cut beetroot pieces to water and bring it to boil on medium heat
  4. Add raisin and continue boiling for few mins and turn off the heat
  5. After cooling, Transfer the content to a blender and blend nicely
  6. Strain the content and collect the juice.
  7. Transfer the juice in a vessel and keep in refrigerator.
  8. Drink half to one glass the juice for better health

Image credit: Juice: Photographer rn 1729 – (pixahive.com) ; Raisin: Image by เสาวภา ลื่นลม from Pixabay; Beetroot  Image by Tracy Lundgren from Pixabay (All 3 images Free for commercial use)

Author: Sumana Rao | Posted on: September 12, 2022
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Overcoming Anxiety

How to overcome daily anxiety without drugs?

Small things to big things can bring worries in life and can result in anxiety. Things may remain tense for longtime in our system due to anxiety. We all go through anxiety in our lives for various reasons. For some people anxiety is becomes part of their life as they do not know how to get help or they may not able to express why and for what reasons their system is disturbed.

The anxiety can interfere significantly with daily routines, job performance, social life and making it difficult to complete school, interview and get a job, and have friendships and relationships.

General symptoms of anxiety attacks are:

  • You feel unusually panicky, scared and uneasy
  • Your heart beat may increase
  • You tend to get uncontrolled, obsessive thoughts of past traumatic experiences
  • You wake up from frequent nightmares
  • You tend to wash your hands repeatedly.
  • Problems in sleeping
  • Hands and feet unusually sweaty
  • You get frequent palpitations
  • Urge to go to urination frequently
  • Feeling thirsty a lot with dryness in mouth and throat associated with fear and panic
  • The feeling of -what if I cannot do this or what people thinks about me or what if I am a failure
  • Feeling of embarrassed in public

Increased work pressure, choice of lifestyles, bad relationships and mental tensions could lead to stress and anxiety. Depending on drugs can be harmful for the body, especially one need to be careful  of getting into addiction. There are so many medications available in the modern medicine system to come out of anxiety temporarily. Instead of getting addicted to medicines try to come out of anxiety naturally with help of ancient techniques that involves yoga.

TRY these techniques and you will start appreciating yourself:

Do you know regular yoga helped many in recovery from anxiety attack? It is scientifically proven that  practicing yoga, breathing and meditation can help to stay relaxed and calm in day to day life. Pranayama, yoga asanas and meditation – all three in sequences can reduce the stress and anxiety. To gain new strength and to develop positive attitude in life ancient yoga helps.

Yoga asanas to reduce anxiety:

Following yoga postures helps in releasing “good” hormones that gives relaxation for our mind and gives energy to our body.

  1.  Dhanurasana (Bow Pose)
  2. Matsyasana (Fish Pose)
  3. Janu Shirsasana (One-Legged Forward Bend)
  4. Setubandhasana (Bridge Pose)
  5. Marjariasana (Cat Stretch)
  6. Paschimottanasana (Two-Legged Forward Bend)
  7. Hastapadasana (Standing Forward Bend)
  8. Adhomukha Shwanasana (Downward Facing Dog)
  9. Shirshasana (Headstand)
  10. Shavasana (Corpse Pose)

Practicing Pranayama breath helps mind to move away from the negative thoughts that breed anxiety.

1. Nadi shodhan pranayama or alternate nostril breathing – releases stress from system

2. Kapal Bhati Pranayama -Skull-Shining Breathing – removes nervousness. Kapalabhati pranayam is a perfect breathing exercise for curing nerves weakness problem. With this pranayam almost all nerves in your body will be energized and gets stable. This breathing technique helps in insomnia condition too!

3. Bhastrika Pranayama – Breath of fire- Our heart and head get adequate quantity of fresh and pure air by which our health will improve

4. Bhramari Pranayama – Bee breath – The humming sound during this breathing practice helps in reducing the migraine headache and also builds confidence. It helps in instant relief of tension and anxiety!

Meditation helps too!

Meditation brings down the anxiety by reducing the heart beat. In other words it stabilizes the heart beat. Those tensed muscles of our system get relief when we meditate. To bring back stress hormonal level meditation is one of the best solutions. Practicing meditation two times a day – morning and evening helps in getting good night sleep and anxiety free mind.

Also read what are  grandma’s natural remedies for anxiety? CLICK BELOW

Anxiety Remedy

.

Reference: https://healthylife.werindia.com/online-grandma/grandma-remedies/grandmas-remedies-anxiety

Image credit: Photo by Sydney Sims on Unsplash (Free for commercial use)

Image credit: Front image: Overcoming Anxiety (Free for commercial use)

Author: Sumana Rao | Posted on:
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Grow plants to fight depression

Growing Plants Can Help to Fight Depression

House plants are not just for decorations. They are good companions and can help you fight depression and anxiety. Growing plants is easy. If you take care of plants, they reciprocate your care and affection by growing luxuriously and provide soothing effect.

Whether you are a celebrity or a common person, the pressure of outside world, competition and keeping up with lifestyle, loneliness, financial and family issues etc can be reasons for depression. For many it could be hereditary too. Often negative thoughts hits people who are suffering from such issues.

We often see people who are socially isolated, suffer from health issues. There are different ways to overcome and find cure for mental illness such as depression and anxiety. Being around nature is a good idea and something as simple as owning and taking care of plants can help to reduce depression.

Growing plants has many psychological benefits.

  1. Improves mood: When we humans surrounded by nature and plants in plenty, we feel optimistic. We feel calmer and flow of positive energy inside us when we spend time in garden or farm. Reason for this is, flowers, fragrance and greenery evoke positive emotions. This is one of the reasons, when you give flower bouquet it brings happier and brighter mood in person who receives it.
  2. Relieves stress: Stress and anxiety will have big negative impact on our health. While looking at seed germinating into a beautiful plant, rose plant that you planted flowering or growing a sapling to a tree will give peaceful mind. It is an activity that is free of conflict. Growing plants or taking care of plants makes a person to live in present and not worry what happens in future. It releases and relieves stress and anxiety. Gardening whether indoor or outdoor decreases cortisol levels.
  3. Builds and boosts self-esteem: Teens and young adults who have low self-esteem because of comparison, peer pressure and spending time on social media for various reasons often suffer from depression. Connecting them to nature will certainly helps them to bring back their self-esteem. Observing plant transformation gives them an understanding and experience of nurturing, care and love. It gives a sense of worth when they see the yield in the form of vegetables, fruits and flowers. Young children especially get benefit from spending time with plants. It not only boosts their self-esteem, it grows their love towards nature.
  4. Reduces ADHD: Impact of plants on children and young adults helps to cope up with Attention deficit hyperactivity disorder (ADHD). Teaching such children in greenery settings have calming effect on child and brings the hidden talent as well as reduces anxiety. In fact, traditional way of teaching what was known as Gurukulam settings in India was under tree or greenery. Being with plants and taking care of plants used to be part of curriculum in Gurukulam. Introducing students and children of all age group to plants is one of the best way that helps them to stay calm, helps to learn and brings the best out of them.

There are many plants one can grow either in indoor or outside in garden. If you have space for gardening, you can select those plants that are suitable for the weather conditions where you live. For indoor plants select small, medium sized potted plants. You can also learn bonsai, the art of creating miniature plants that survive in indoors for many years. Growing plants that gives fragrant flowers, medicinal plants, herbs for kitchen or kitchen garden, vegetable garden etc will help to cope up with mental issues such as depression. Until you give it a try, you will not know how wonderful is the plant world is!!

Image credit: Image by J Garget from Pixabay 

Author: Sumana Rao | Posted on: September 9, 2022
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Kids snacks for evening

Healthy evening snacks for kids

As summer is approaching, kids look forward to eat something yummy during evening hours. Prepare healthy evening snacks that kids love.

1. Easy Ants on A Log Recipe

A. Raisins log

Ingredient: Celery 2 inch pieces, peanut butter, raisins
How to prepare: Spread peanut butter on recessed side of celery. Place raisins on top of peanut butter as shows in image.

B. Cherry tomato log
Ingredients: Celery 2 inch pieces, guacamole, small cherry tomatoes
How to prepare: Spread guacamole on recessed side of celery. Place cherry tomatoes on top of guacamole

C. Hummus log
Ingredients: Celery 2 inch pieces, hummus, nuts/cheese/fruit pieces
How to prepare: Spread hummus on recessed side of celery, place nuts/cheese/fruit pieces on top of hummus

2. Salads:

Healthy salads for kids

A. Pasta with baby spinach:
Ingredients: Pasta, onion, garlic, olive oil, salt, pepper, parmesan, grape tomatoes (halved), baby spinach
How to prepare?
Cook pasta with salt. Drain water. In a mixing bowl place cut onion and garlic. Add olive oil. Add pasta and toss. Now add baby spinach and tomatoes, mix using a spatula and add salt and pepper. At the end sprinkle some parmesan that kids like

B. Veggie pasta with veggies
Ingredients: Veggie pasta, sliced cucumbers, paneer mixed beans, black olives, salt, olive oil, black pepper, lime juice
How to prepare?
Cook pasta with salt, drain and rinse using cold water. In a large bowl place tofu, add olive oil and mix. Now add cooked veggie pasta, salt, pepper and lime juice (1 tsp). Toss and mix well.

C. Fruit salad:
Ingredients: 2 small oranges, 1 dragon fruit, pineapple chopped, cantaloupe, honeydew, kiwis, pomegranate seeds, lime juice, honey, feta cheese and salt
How to prepare?
In a cup whisk honey, lime juice and salt. Keep aside. Peel oranges and cut other fruits to bite sizes – amount you decide. Place all cut fruits in a medium size bowl and add the honey lime juice mix. Mix fruits with honey mix. Add feta cheese over the top. Serve to kids.

Bread sandwich for kids

3. Bread snacks

A. Capsicum corn cheese toast
Ingredients: Bread slices, onion, capsicum, corn tomato ketchup, butter, cheese
How to prepare?
Apply butter on bread slices on one side. In a bowl mix finely chopped onion, corn and capsicum. Mix and apply this on bread slices. Now add big dollops of tomato ketchup on top of vegetables followed by grated cheese. In a pan or grill place the bread slices on medium heat. Once the cheese melts remove the bread and cut the slices diagonally into two.

B. Bread pizza:
Ingredients: Bread slices, onion, capsicum, black olives, feta or mozzarella cheese, corn kernels, pizza sauce, salt, chilli flakes (if kids like)
How to prepare?
Preheat oven to 350F. Grease a aluminum foil. Place the bread slice on aluminum foil and toast them on both side by flipping the slices. Now apply pizza sauce and top it using all other ingredients. After place cheese bake the bread slices for another ten minutes to get a crispy pizza bread.

C. Bread sandwich rollups:
Ingredients: Wheat or white bread, cheese slices, fruit jam, shredded carrot and green chutney
How to prepare:
Using scissors cut sides of the bread to remove crust. Using a roller without much pressure roll the bread slices once to make it thin sheet. Now, apply fruit jam on flattened bread slice and roll. On next flattened slice apply green chutney, grated carrot and cheese. Roll the bread slice tightly. You can prepare varieties of bread rolls using all ingredients separate or mix and match and prepare combination of rolls.

Image credit: Pintrest, Twitter, Kids corner & Moms

Author: Sumana Rao | Posted on:
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Tomato Flu Infection, Symptoms And Treatment

Tomato fever also called tomato flu is found in few states of India in children below 5 years of age. Health officials have warned that the virus can infect anybody and preventive methods must follow to avoid getting sick.

Person who is infected with this virus will have red rashes similar to color of tomato, hence the name tomato flu. Eating tomato does not cause this disease! It is a rare form of infections that is noticed in children. It is non-life threatening disease.

The disease said to be caused by a variant of hand, foot and mouth virus (HFMD). Hand foot and mouth viral infection is common in younger children because of their weak immune system. According to CDC Hand, foot, and mouth disease, is a very contagious disease caused by the coxsackievirus that spreads easily through an infected person’s nose and throat secretions, poop, and fluid from blisters and scabs that can form from the virus. Thus, tomato flu virus spreads similarly in humans. So far it is noticed in Southern states of India, in particular Kerala and Odisha states.

Symptoms of ‘Tomato fever’:

  • Fatigue and tiredness
  • Skin irritation and dehydration.
  • Discoloration of legs and hands
  • Blisters, rashes in the body
  • Body ache
  • Nausea, diarrhea, vomiting, stomach pain, abdominal cramps
  • Pain in joints
  • High fever
  • Runny nose, sneezing, coughing and could be wheezing.

Tomato fever symptoms are similar to dengue, chikungunya. It is contagious and precautions to be taken to avoid contact with infected person.

How the virus spreads?

Three common ways the disease transmits are:

  • Direct contact
  • By fecal and oral route
  • From saliva or through mucus (nasal mucus)
  • Secretion from blisters can be infectious too.

How to prevent tomato fever?

  • Stay hydrated, drink boiled, warm water
  • Do not scratch blisters (avoid touching them)
  • Keep distance and avoid contact from person who is infected
  • Maintain personal hygiene
  • Keep surrounding clean
  • Use warm water for bathing or take sponge bath.
  • Avoid touching the utensils and tools of the infected person.
  • Increase fluid intake.

Tomato flu treatment:

Diagnosis and treatment of the patients depends on age, signs and symptoms, severity of rashes and sores. Doctor will do swab test or collect stool specimen for further investigation. Early detection will help to prevent spreading of the disease.

According to experts, tomato fever is self limiting, means proper care at home should help. There is no specific drug or medicine to control. A well-balanced diet with plenty of rest will help the fever to subside and the person will start recovering. Warm water bath helps, and person feels better.

Author: Sumana Rao | Posted on: August 31, 2022
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Reasons & Remedies for Nose Bleeding

Reasons and remedies for nose bleeding

Nose bleeding (epistaxis, nose bleed) is a common problem people face during summer season.

Reasons and remedies for nose bleeding: Weather, exercise, sneezing, having cold etc. can cause bleeding from nose. If a person has high blood pressure  it may also cause nose bleeding.

Dry air is the most common cause of nose bleeds. Living in a dry climate and using a central heating system can dry out the nasal membranes, which are tissues inside the nose.

How to handle nose bleeding:

  1. Sit upright in a chair and stay quiet as possible. Let the blood flow from nose instead of through throat.
  2. Don’t lie down during a nosebleed. Instead keep your head elevated and above your heart. Breathe through your mouth.
  3. Sit up straight with your head tilted slightly forward. Using your thumb and index finger, pinch the soft part of your nose below the bony bridge. Do this for 5 to 10 minutes. During this time, breathe through your mouth. Release the pressure gently and sit quietly for 5 minutes.
  4. Apply cold compresses or ice cubes above the nose to control bleeding. Apply an ice pack to your nose and cheeks.
  5. Put a thin layer of a saline- or water-based nasal gel, such as NasoGel, or an antiseptic nasal cream inside your nose.
  6. Take a warm shower and breathe deeply to get moisture into your nose.
  7. Stop smoking – smoking increases bleeding
  8. Do not expose yourself to dryness. Keep an air conditioner or humidifier in your room.
  9. Keep away from sour, salty and pungent taste food as they may aggrevate the problem.
  10. To keep the mucous membranes moist, drink an ample amount of water each day.

Home remedies:

  • Soak 20 gram of dried aamla in water and strain it after few hours. Drink this water. Apply aamla paste on the forehead and nose.
  • Add equal parts of red sandalwood, liquorice and nagakesara to a glass of milk and drink.
  • Eat ripe figs with honey or jiggery.
  • Drink pomegranate flower tea.
  • Add a pinch of salt to ½ cup of water and stir well. Put a few drops of this solution into your nose to moisten the inner lining of the nasal passages.
  • Chew some fresh basil leaves thoroughly. This will calm the body and soon the bleeding will stop.
  • Add equal parts of coriander, adhatoda leaf, raisin, aamla to water. Add honey and drink twice a day.
  • Eat foods high in vitamin C and bio-flavonoids to keep the blood vessels in top form.
  • Increase the intake of iron in your diet to increase your hemoglobin level.
  • Include zinc-based foods like brown rice, whole wheat bread and air-popped popcorn to maintain the blood vessels in the body.
  • Avoid spicy and fried foods that can irritate inner linings of the nose.
  • Include cow’s milk and ghee in your dietary regimen
  • To keep nose moist, put a small amount of petroleum jelly on your finger and apply it to the inside of your nose.
  • Drink juice made of crushed onion and durva (Cymbopogon).
  • Put a few drops of coriander oil or fresh coriander juice onto the inner nose lining and soon the bleeding will stop.
  • Soak a small cotton ball in apple cider vinegar and place it lightly into the nostril. Leave it in place for at least 10 minutes and the bleeding will stop.
  • Cut 1 onion into thick slices. Press 1 slice under your nose and inhale the fumes. The bleeding will stop within minutes.

Fortunately, most nosebleeds are not serious and usually can be managed at home, although sometimes medical intervention may be necessary.

If you have frequent nosebleeds, you could have a more serious problem. If you are over 50 and there is nose bleeding, then contact your doctor immediately. Nose bleeding above certain age can happen due to high blood pressure.   Anyone can get a bloody nose occasionally. But if you’ve noticed that your nose bleeds frequently, or an unusual-looking blood spot has suddenly appeared on your skin, it’s time to seek medical help. These symptoms might indicate a rare blood vessel disorder known as hereditary hemorrhagic telangiectasia, or HHT. There are several treatments for patients who have chronic and recurrent nosebleeds. For example, an ear, nose and throat specialist can treat lesions with lasers, or sometimes take a patch of skin and sew it into the nose so that it doesn’t bleed.

References:

Author: Sumana Rao | Posted on: August 26, 2022
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Chavutti Thirumal Traditional Foot massage

Chavutti Thirumal Traditional Foot massage

To keep body and mind in harmony we all need physical activities. To increase flexibility, strength of joints, muscles, and ligaments and, to increase inner fluidity of the body “traditional” yoga helps. There are different yoga poses and different forms of yoga one can learn to reach inner peace and balance.  During 12th Century AD warriors from Kerala (Southern India) developed a type of special massage called Chavutti Thirumal which means Massage by Foot Pressure.

Chavutti Thirumal is an ancient Kalari martial art that has been used from over 2000 years ago.  brings wellbeing of mental, emotional, spiritual, and physical aspects of life. During peacetime Kerala warriors practiced Chavutti Thirumal along with yoga, Ayurveda and Kathakali dance to stay flexible and fit. This massage helps to keep fluidity of the body while increasing the flexibility and strength of muscle, ligaments, and joints. It differs from other massage types because of the practitioner uses feet for most of the treatment. The powerful stroke of feet helps to get good massage. Flowing strokes helps to iron out knots and kinks in muscle and helps to relax.  The main aim of this ancient therapy is to restore overall balance of the body. Chavutti massage is gaining popularity because of its health benefits.

During the chavutti massage, feet is used to apply pressure instead of hands. While holding a rope for support therapist hangs down and move over client’s body with controlled pressure using feet in long sweeping movements. The key is, execution of specific amounts of pressure on various parts of the body in this massage. Special oils are used to enhance the therapy benefit.

Reason for using feet is- feet and leg has more strength than hands. Initially it might feel uncomfortable, but the outcome of this massage is very relaxing and tension free mind and body.  Chavutti is done while client lying on floor or mat.

Benefits of Chavutti Thirumal:

  • It releases tension in the entire body.
  • Any tension in muscle and back releases with the feet massage.
  • Releases stiffness in joints and any type of restricted movement that raised from too little or too much of physical activities.
  • Increases energy flow and body circulation
  • Aids body in detoxification and encourages self-healing
  • Improves quality of sleeps
  • It helps in breakdown of cellulite
  • Increases flexibility and improves body image
  • Improves lung activity, reduces chronic cardiac problems
  • It strengthens muscle, opens hips and thoracic area.
  • Increases energy channels of the metabolism
  • Releases muscle tension, releases mental stress and stimulate metabolism – all these three are essential for one to feel good about oneself. This has positive impact on body image, boosts confidence and improves quality of life.

Chavutti Thirumal is a specialized massage. It is recommended for athletes, dancers, people who work in fields with heavy tools, for those who are do desk jobs and travel a lot in addition to those who need to keep energy level and stay focused.  It is not recommended for people who are suffering from broken bones, pregnant women, cancer patients and different serious conditions. Only qualified and licensed massage therapist must perform the massage. Therapist will use hands only to apply oil and to give finishing touch after massage. At the end the Chavutti Thirumal therapy leaves one feel happy, relaxed, energized, and focused.!

Image credit: https://commons.wikimedia.org/wiki/File:Chavittithirumal.jpg

Attribution: Kerala Tourism from India / CC BY-SA (https://creativecommons.org/licenses/by-sa/2.0)

Author: Sumana Rao | Posted on:
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