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.
multifidus muscle improvement by yoga

Improve Your Spine Health By Strengthening Multifidus Muscles Through Yoga

The multifidus muscles are a series of small but crucial muscles along the spine that provide stability and support. They run from the sacrum at the base of the spine up to the cervical region, attaching to the vertebrae. Strong and functional multifidus muscles are essential for maintaining proper posture, spinal alignment, and overall back health.

Importance of multifidus muscles:

  • Spinal Stability: They help stabilize the spine during movement.
  • Posture: They support the vertebrae, aiding in maintaining an upright posture.
  • Injury Prevention: A strong multifidus reduces the risk of back injuries and pain.
  • Movement Efficiency: They assist with controlled and efficient movement, especially in the lower back.

Yoga poses to strengthen and engage the multifidus muscles:

Yoga can be particularly effective in strengthening and engaging the multifidus muscles. Here are some poses that can help:

Bird-dog pose (Parsva Balasana):

  1. Start on your hands and knees in a tabletop position.
  2. Extend your right arm forward and your left leg back, keeping your spine neutral.
  3. Hold for a few breaths, then switch sides.

This pose engages multifidus by requiring stability and balance.

Locust pose (Salabhasana):

  1. Lie on your stomach with your arms alongside your body, palms facing up.
  2. Lift your chest, arms, and legs off the ground, engaging your back muscles.
  3. Hold for several breaths before lowering back down.

This pose strengthens the entire back, including the multifidus muscles.

Bridge pose (Setu Bandhasana):

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Lift your hips towards the ceiling while pressing your feet into the ground.
  3. Engage your core and glutes to maintain stability.

This pose targets the lower back and engages the multifidus muscles.

Side plank (Vasisthasana):

  1. Begin in a plank position.
  2. Shift your weight onto your right hand and the outer edge of your right foot.
  3. Stack your left foot on top of your right and lift your left arm towards the ceiling.
  4. Hold for a few breaths, then switch sides.

This pose challenges the multifidus to stabilize the spine laterally.

Cat-cow pose (Marjaryasana-Bitilasana):

  1. Start on your hands and knees in a tabletop position.
  2. Inhale, arch your back (cow pose), lifting your head and tailbone towards the ceiling.
  3. Exhale, round your spine (cat pose), tucking your chin to your chest.

This dynamic movement helps to mobilize and strengthen the multifidus muscles through flexion and extension of the spine.

Warrior III (Virabhadrasana III):

  1. Stand on one leg, extend the other leg back, and lean your torso forward.
  2. Extend your arms forward or out to the sides for balance.
  3. Keep your spine neutral and engage your core.

This pose requires balance and strength, engaging the multifidus to maintain stability.

Tips for practicing yoga to engage multifidus muscles:

  • Focus on alignment: Proper alignment ensures that you are engaging the correct muscles and not straining other parts of the body.
  • Engage the core: A strong core supports the spine and helps engage the multifidus muscles effectively.
  • Breathe deeply: Deep, controlled breathing helps to stabilize the core and maintain focus.
  • Move mindfully: Slow and controlled movements ensure that you are using the multifidus muscles rather than relying on momentum.

By incorporating these yoga poses into your routine, you can help strengthen and engage the multifidus muscles, contributing to better spinal health, improved posture, and reduced risk of back pain.

Image credit: All 3 images – pxhere.com (CC0 Public Domain)

Author: Sumana Rao | Posted on: September 12, 2025
« »
« »

Recommended for you

Save money by NOT buying these stuffs for kitchen

Save money by NOT buying these stuffs for kitchen

Before cluttering your kitchen with items think twice and think in terms of money savings and do you really need those items.

Here are 8 items that are not essential for kitchen and one can handle kitchen work without these items.

  1. Banana slicer: Yes, banana slicer cuts banana perfectly to uniform slices. And, you pay money to buy this, thinking it is very helpful. Really? What happens if the banana has less or more curve and longer than slicer? Instead, use knife and cut banana’s and throw in your cereal. This saves money and gives little exercise to your fingers!
  2. Garlic press: Another item to clutter your kitchen. Instead use knife or your food processor. To crush garlic use flat side of good knife or mortar/pestle and crush garlic!
  3. K-CUPS: This one has taken out all that fun of coffee making and causing environmental hazard. They are bulky and costs more money! Instead, either prepare your coffee using traditional method which is called “filter coffee” or use coffee machine with regular reusable filters. This way you will save money as well as help mother earth!
  4. Disinfectant wipes: Feels convenient to use and it is pricey too. You cannot reuse wipes, every time you need to use fresh one. Instead use white vinegar with combination of water, lemon, baking soda and clean the surface. It is mild and costs less. Add essential oil drops to the mix to enhance scent.
  5. Juice extractors: They may look trendy but you are giving up both money and good material here. Instead use regular blender and save money. Instead of tossing pulp which has fiber and gives good health benefit, consume pulp too. Do you know all fruits are not hard and easy to blend?
  6. Bread Maker: Why you need a bread maker when you have oven. It is not only pricey but also, bulky and takes space in kitchen.
  7. Sandwich maker/grill: Why sped on sandwich maker when you have traditional pan/tava for this purpose? It may take couple of extra minutes to get ready with toast. But it is tasty and less messy.
  8. Popcorn maker: Instead use ‘popcorn’ option in microwave if you already have one! If you feel it is not safe, then heat oil in saucepan on medium heat and add popping corn. Stir the corn with oil and cover. Shake saucepan without taking lid off. Add little salt, spice and have. This is fun and saves money too!

You might feel that these items are essential. Question is how often you use it?

After one or two uses if you feel you don’t have much of use of these items then it will go waste. Think twice before you buy stuffs for house.

Grandma’s tips: www.healthylife.werindia.com

Image credit; Photo by Dmitry Zvolskiy from Pexels (Free for commercial use)

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

lose5pounds-healthylife-werindia

How to reduce last few pounds?

After working hard and shedding many pounds you want to look slim and fit and you want to reach your goal as soon as possible.

But, there is a problem? You got to the dreaded last five pounds, and it is proving to be difficult to lose that weight even after trying hard. Isn’t it?

Then listen to grandma what she has to say for losing those last few pounds…

1. Limited snack: Change the snacks from low fat cookies, crackers to oranges, carrots, celery. The snacks that you have been eating might have helped you a lot but now the body needs something little more vigorous to bring down those last few pounds. Oranges, grapefruit, carrots and celery can help.

2. Portion size: Look at your portion size. Recheck the calories on food packages and go a bit low on portion. Drink more water and green tea. This will help to bring down few pounds.

3. Burn the fat: If you are continuing your 30 minutes’ routine every day, go bit extra for few more days. Increase workout another 10 to 15 minutes and help your metabolism to help you out.

4. Watch your sugar intake: Recheck your sugar intake in drinks. For few more days, go with sugarless tea and coffee. Instead, add little lime juice and ginger to tea and consume.

5. Get good sleep: Sleep helps! If you skip sleep you might feel bit heavier. Instead, try sleeping extra half or one hour and see the effect.

6. Intermittent fasting: Try this too! If you eat three meals a day in a week, then try to cut down your intake on two days – eat only 25% of your usual calories two days. Another option is to restrict your eating time to certain hours (within 7 or 8 hours) and fast rest of the time.

7. Lift weights: Continue lifting weights to burn extra calories. Don’t give up on this.

8. Continue walking: Instead of hitting gym, go for longer walks. Walks helps in losing pounds faster than any other workouts. Walk and move minimum 10,000 steps a day.

9. House work: Move around and clean the house. Cook your meal, do your daily chores. Gardening, watering, climbing staircase, vacuuming and mopping floor, folding cloths etc – You won’t believe how much these house works helps to lose few extra pounds!

Stop thinking too much about last few pounds that you need to lose – Worry can make you gain weight or might not help in this matter. So, stop focusing too much on your weight. If you know you have made it this far, then losing that last few pounds will be easy. Instead of focusing on last few pounds, think how to have fun and be fit.

www.healthylife.werindia.com: Listen to grandma

Image credit: Photo by Trust “Tru” Katsande on Unsplash

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Mango leaves benefits

Mango Leaves For Diabetes And Other Conditions

Everyone knows how tasty mango fruit is! Flavor of ripened mango fruit travels far and tender mango when cut yields fragrance that makes mouth watery!

Ripened mango fruit contains fiber and sugar. Eating few mangos during season is good. Tender mangoes are used in pickle, to make chutney, in dishes etc. Do you know mango tree  bark, stem, roots, fruits and leaves all have medicinal values? Mango leaves in traditional medicines and home remedies are used in treating diabetes and many other health conditions. In Indian traditions mango leaves are used in festivals during offerings and for decorations. Mango leaves bring color to festivals. in addition, mark beginning of spring in Asian countries.

What makes mango leaves medicinal? Leaves of mango contain terpenoid which is essential for immune syste. It contains polyphenols – Mangiferin which is responsible for most of mango leaves health properties.

Mango leaves are used in following remedies:

  1. Tender, young mango leaves tastes slightly bitter, can be eaten raw, prepare tea and add with veggie salad.
  2. Leaves help to treat diabetes.
  3. Mango leaves extract helps to reduce weight – Mango leaves tea (prepared using young leaves) acts like green tea.
  4. Antioxidants present in mango leaves helps to reduce inflammation and protects cells.
  5. Extract from the leaves helps to bring down obesity, fat, and control blood sugar.
  6. Mango leaves known to have anticancer properties.
  7. Hypotensive property of mango leaves helps in lowering blood pressure and improves blood vessel function.
  8. Mango leaves powder is used in skin ailment. Mango leaves can be used for curing skin burns and rashes.
  9. For hair health – young mango leaves mixed with hibiscus leaves nourishes hair and scalp. Flavonoids present in mango leaves prevents premature grey hair, increases collagen production.
  10. Mango leaves control hiccups and reduces stomach ulcer.
  11. Mango leaves are used in Ayurveda to treat kidney stones and gall stones.

To use mango leaves:

-One can eat tender mango leaves

-To make tea follow these steps:

  • Take about ten fresh, young red-green bright colored mango leaves.
  • Chop leaves into small pieces.
  • Add cut pieces into tea infuser and wait for 2-3 minutes.
  • Pour water from infuser to cup, add few drops honey or raw sugar and drink.

-Chewing few (5-6) tender leaves in empty stomach could help in bringing down fat and obesity.

-For skin glow – burn few mango leaves, collect ashes. Prepare paste with water or apply ash as it is. Leave it for few minutes, wash using warm water.

-For hair growth – prepare powder or use fresh leaves. Apply powder paste on hair and leave it for ten minutes. Wash hair using herbal shampoo. If you are using fresh leaves, boil leaves with hibiscus leaves and apply the water on hair like shampoo and wash.

-For blood sugar – Boil water, add few leaves. Allow it to cool overnight, drink this water in empty stomach in the morning before breakfast.

-Wash and dry mango leaves. Prepare powder, add a tsp to one cup of water. Mix and leave it overnight. Drink this in morning.

-Inhaling mango leaves controls hiccups.

-Including tender leaves in salad or chewing the leaves reduces stomach ulcer.

Before consuming mango leaves for any preexisting condition, please talk to your doctor.

Image credit: Image by Siva prasad from Pixabay (cc by 0)

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Pumpkin benefits

Benefits Of Versatile Fruit Pumpkin

Pumpkin is often considered a superfood due to its impressive vitamins nutritional profile and various health benefits. This versatile fruit offers a range of nutrients that can support overall well-being. It belongs to cucumber family. Most popularly pumpkin is bright orange brown in color. However there are many varieties of pumpkins that come in different colors like green-yellow, orange-yellow, white-yellow-green, orange-green, patches of different colors and also in different shapes!  Here are some of the key nutritional benefits and health advantages of consuming pumpkin:

  • Rich in vitamins: Pumpkin is an excellent source of essential, particularly vitamin A, which is vital for good vision, immune system function, and skin health. It’s also a good source of vitamin C, which supports the immune system and skin health.
  • Low in calories: Pumpkin is relatively low in calories, making it a nutritious and filling option for those looking to manage their weight.
  • Fiber content: It contains dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and contributes to a feeling of fullness, reducing overeating.
  • Antioxidants: Pumpkin is rich in antioxidants, including beta-carotene and other carotenoids. Antioxidants help protect cells from damage caused by free radicals and may lower the risk of chronic diseases.
  • Packed with minerals: It provides essential minerals like potassium, which plays a role in maintaining healthy blood pressure and muscle function.
  • For eye health: The high beta-carotene content in pumpkin can help reduce the risk of age-related macular degeneration, a leading cause of vision loss.
  • Heart health: The fiber, potassium, and antioxidants in pumpkin may contribute to a healthier cardiovascular system.
  • Anti-inflammatory: The compounds in pumpkin have anti-inflammatory properties, which can help reduce the risk of chronic inflammation-related conditions.
  • Skin health: The vitamins and antioxidants in pumpkin can promote healthy, radiant skin when included in your diet.
  • Immune support: The vitamin C and other nutrients in pumpkin can support a robust immune system.
  • Weight management: The fiber and low-calorie content can be helpful for those aiming to manage their weight.

Pumpkin can be enjoyed in various ways. Different varieties of dishes can be prepared using pumpkin as main ingredient, including as a puree, in soups, curry, desserts, pies, and even as a roasted snack. The nutritious pumpkin seeds, often called pepitas, which are also packed with essential nutrients.

Image credit: www.healthylife.werindia.com (All rights reserved)

Author: Sumana Rao | Posted on: September 5, 2025
« »
« »

Recommended for you

Sweet corn, spinach soup

Healthy sweetcorn and spinach shorba recipe

Sometimes we feel like having semisolid hot food. Answer for this is soup. Soup not only helps to sooth system, it also sufficiently fills the stomach. Moong dal which highly nutritious when cooked with sweet corn and spinach gives a delicious soup that is easy to digest.

Shorba is Indian soup that is popularly served in Indian cuisine. Sweet corn, spinach and moong dal shorba is a popular soup that is served in Indian resturants all over the world.  One can have shorba with rotis or bread. This soup is also good for sick people as it helps to gain the strength.

Moong dal, sweet corn and spinach shorba recipe

Ingredients:

  1. Split moong dal – 1 cup
  2. Sweet corn -1.5 cups
  3. Spinach – ½ cup
  4. Garlic – 3 or 4 cloves
  5. Green chili- 2
  6. Green cardamom – 3
  7. Asafoetida – pinch
  8. Cumin- 1 tsp
  9. Mustard – ½ tsp
  10. Black pepper – ¼ tsp
  11. Turmeric -1/4 tsp
  12. Bay leaf- 1
  13. Cilantro – ¼ cup
  14. Oil for seasoning- 1 Tbsp
  15. Salt – as per taste

Preparation:

  1. Cook moong dal in pressure cooker and  mash cooked moong dal using a masher
  2. In a deep vessel heat oil on medium heat. Add cumin, mustard, green cardaomom, asafoetida, bay leaf, garlic clove and green chilis- fry for a minute or two.
  3. You can use tinned sweet corn or cook sweet corn at home – mash sweet corn and add it to seasoning. Continue frying sweet corn for 3-5 minutes.
  4. Add cut spinach and black pepper to sweet corn. Continue cooking for couple of more minutes.
  5. Add 2 cups water and bring it to boil. Add smashed moong dal and salt. Continue boiling for 2-3 minutes. Add chopped cilantro before serving.
  6. Serve hot shorba in bowls with Indian rotis or naan or with bread.

Image credit: https://www.pinterest.com.mx/pin/20125529571267453/

https://in.pinterest.com/pin/226657793731189074/

Author: Sumana Rao | Posted on: September 4, 2025
« »
« »

Recommended for you

Bubble fun for kids and safety

Bubble Fun And Kids Safety

Bubble fun is an engaging activity for kids, but it’s important to ensure their safety while enjoying this playtime. Here are some tips to have safe bubble fun with kids:

  1. Choose safe bubble solutions: Use non-toxic and child-friendly bubble solutions. Read the labels to ensure they are safe for kids, especially if they accidentally ingest or touch the solution.
  2. Supervise young children: Always supervise young children while they play with bubbles. Toddlers and young children might try to drink the bubble solution or put bubble wands in their mouths, so close supervision is crucial.
  3. Avoid Ingestion: Teach children not to drink or ingest the bubble solution. Bubble solution is not meant to be consumed and could cause stomach upset if ingested.
  4. Use sturdy bubble wands: Opt for sturdy and age-appropriate bubble wands or machines. Avoid small bubble wands or toys with detachable parts that could pose a choking hazard. Provide age-appropriate bubble wands or toys for kids to use.
  5. Avoid blowing bubbles near face: Teach kids not to blow bubbles directly into their faces or near their eyes to prevent irritation from the bubble solution.
  6. Choose outdoor locations: Enjoy bubble play outdoors in open spaces where kids have room to run around and chase bubbles safely. Avoid playing near busy roads or areas with obstacles.
  7. Check for allergies: Be mindful of any allergies your child may have to bubble solutions. If your child has sensitive skin, test a small amount of the bubble solution on their skin before extensive use.
  8. Clean up spills promptly: Spilled bubble solution on floors or surfaces can become slippery. Clean up any spills promptly to prevent slips and falls.
  9. Avoid slippery surfaces: Be mindful of where bubbles are being blown. Wet bubble solution on floors or surfaces can make them slippery. Wipe up spills promptly to prevent slips and falls.
  10. Keep bubble solution away from eyes and mouth: Instruct kids not to rub their eyes or touch their mouths with bubble-covered hands to avoid irritation.
  11. Dispose of solution properly: Discard leftover bubble solution properly to prevent accidental ingestion by pets or young children.
  12. Sun protection: If playing outdoors in sunny weather, apply sunscreen to protect against sunburn. Reapply sunscreen as needed, especially if playing for an extended period.
  13. Teach bubble safety: Educate kids about bubble safety rules, such as not drinking bubble solution, not running with bubble wands, and being gentle with bubble toys to prevent accidents.
  14. Store Safely: Store bubble blowers and bubble solution out of reach of small children when not in use.
  15. Avoid electrical hazards: If using an electric bubble blower, ensure that the electrical components are in good condition and keep them away from water to prevent electrical hazards.
  16. Don’t leave solution behind: Empty the bubble blower after the use. Leaving liquid behind can cause leakage or spoil the liquid.

By following these safety tips, you can ensure that bubble play remains a fun and enjoyable activity for kids while minimizing potential risks. Always prioritize safety and supervise children during playtime to create a safe and positive experience.

Image credit: https://pxhere.com/en/photo/868580 CC0 Public Domain (uploaded
02/27/2017)

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Gaucher Disease Diagnosis, Treatment And Management

Gaucher Disease Diagnosis, Treatment And Management

Diagnosis

  1. Clinical examination: Observing physical symptoms such as organ enlargement and bone issues.
  2. Enzyme assay: Measuring glucocerebrosidase activity in blood or skin cells to confirm enzyme deficiency.
  3. Genetic testing: Identifying mutations in the GBA gene to confirm the diagnosis.
  4. Bone marrow examination: May show Gaucher cells, which are lipid-laden macrophages.

Treatment and Management

  1. Enzyme Replacement Therapy (ERT): Regular infusions of recombinant glucocerebrosidase (e.g., imiglucerase, velaglucerase alfa) to replace the deficient enzyme.
  2. Substrate Reduction Therapy (SRT): Oral medications (e.g., eliglustat) that reduce the production of glucocerebroside, the substance that accumulates in Gaucher Disease.
  3. Symptomatic treatment: Managing anemia, bone pain, and other symptoms with supportive care.
  4. Bone marrow transplant: Rarely used, but can be considered in severe cases, particularly in Type 3.
  5. Multidisciplinary care: Involvement of specialists such as hematologists, neurologists, orthopedic surgeons, and genetic counselors. 
     

Managing Gaucher Disease in children requires a comprehensive approach involving regular medical care, effective treatments, and robust support systems. Advances in medical research and treatment options continue to improve the prognosis and quality of life of affected children, offering hope for even better outcomes in the future.

 


Image credit: Photo by cottonbro studio: https://www.pexels.com/photo/a-girl-with-orthopedic-cast-wearing-a-pink-dress-6191199/ Free for publication  (Photo taken Dec 3, 2020) 

Author: Sumana Rao | Posted on: August 29, 2025
« »
« »

Recommended for you