All posts by Sumana Rao

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Early dinner benefits

How Having Early Dinner Benefits Your Body

Ayurveda strongly emphasizes having an early dinner, ideally before sunset or around 6-7 PM. This timing aligns with the body’s natural rhythms, or doshas, specifically the Kapha phase (6-10 PM) when the body’s metabolism begins to slow down in preparation for rest.

Key reasons for an early dinner according to Ayurveda:

  1. Improved digestion: The body’s digestive fire (Agni) is weaker at night. Eating early allows ample time for food to digest before sleep.
  2. Better sleep quality: Eating a few hours before bed helps avoid heaviness and digestive discomfort at night, promoting restful sleep.
  3. Weight management: Late dinners can contribute to weight gain and sluggishness. An early, light dinner supports metabolism and energy balance.
  4. Balancing doshas: Eating earlier helps balance Vata and Kapha doshas, as late-night eating can aggravate them, leading to issues like bloating or lethargy.

An ideal Ayurvedic dinner is light, warm, and easy to digest. Vegetable soups, cooked grains, or lightly spiced stews are common choices.

What are the other benefits we can get by having an early dinner? Having an early dinner can bring several benefits, primarily related to digestion, metabolic health, and sleep quality.

1. Improved digestion and gut health: Eating earlier allows more time for your body to digest food before bedtime, reducing the likelihood of indigestion, acid reflux, or heartburn, which are common when lying down too soon after eating. It also allows the gut to engage in rest and repair overnight, which can improve overall gut health over time.

2. Better sleep quality: Eating close to bedtime can disrupt your sleep by increasing core body temperature and activating digestion when the body should be winding down. Early dinners support better sleep by giving your body time to cool down and complete digestion before you sleep. People often report feeling more rested when they avoid heavy meals close to sleep, which can improve sleep cycles and increase the quality of rest.

3. Enhanced metabolic health: Research suggests that eating earlier aligns with your body’s natural circadian rhythm, supporting healthier blood sugar and insulin levels and aiding in weight management. Early dinners may help keep post-meal blood sugar levels more stable, as your body processes food more effectively earlier in the evening.

4. Hormonal balance: Eating earlier helps regulate hunger hormones, such as ghrelin and leptin, which play a role in satiety and hunger. It may also benefit stress hormones like cortisol, as eating late at night can disrupt cortisol rhythms and lead to elevated levels at night.

5. Supports weight management goals: When digestion happens early and effectively, your body uses calories more efficiently, reducing the chances of late-night snacking or overeating. Early dinners help to control portion sizes and reduced nighttime cravings, which can help maintain or reach a healthy weight.

6. Increased energy and mental clarity: Waking up with fully digested meals from the previous day helps prevent feelings of sluggishness. Many people notice improved energy and focus the next morning when they eat dinner early, as their body is not burdened with digesting a late meal.

By allowing at least 3-4 hours between dinner and bedtime, you can maximize these benefits and promote overall health and wellness.

Image credit: https://pixahive.com/photo/south-indian-food-2/ photograph by Gopal Krishna (CC0 Free to use)

Author: Sumana Rao | Posted on: November 14, 2024
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Banana flower curry

Fibre Rich, Delicious Banana Blossom Curry

We are familiar with health benefits of banana fruits. Did you know that banana stem, banana leaves and banana blossoms have health benefit too?

Banana blossom is nothing but the inflorescence of banana tree. It contains flowers between the dark purple bracts. When you open these bracts you will find whitish tender bracts that is edible. The flowers present in-between are also edible. What are the health benefits of banana blossoms?- many!

These blossoms are helpful in menstruation cycle – reducing the blood flow and controlling period pain. It is a good lactating agent and contains vitamin A, E and C. Traditionally for lactating mothers the dish prepared using these blossom was recommended by grandmothers . It is slightly bitter but once cooked tastes delicious. Since they contain magnesium, banana flowers reduce anxiety and boosts the mood. They are natural anti depressants without any side effects. A study shows that banana blossoms can increase hemoglobin levels.

Why wait? Include banana blossoms in your diet. It is easily available in many Asian grocery stores. Here recipe for banana blossom curry.

Ingredients:

1. Banana blossom -500 grams
2. Turmeric powder -1 tsp
3. Ginger paste- 1/4 tsp
4. chopped Green chilli -3
5. Chopped Onion- One cup
6. Grated coconut -3 Tbs
7. Red chilli powder – 1/4 tsp
8. Salt to taste
9. Coconut Oil or sesame oil- Tsb
10. Mustard -1/4 tsp
11. Cumin -1/4tspoon
12. Curry leaves
13. Whole moongdal cooked – 1/4 cup
14. Coriander – chopped -1/4 cup
15. Light butter milk -1/4 cup buttermilk and one cup water

Selecting the banana blossom:

When you select the banana blossom make sure that the leaves (bracts) of blossom are tightly overlapping to each other. When you peel the leaves the flowers inside present at bottom should be fresh.

Preparation:

• First step for preparing this curry is to clean the blossom. Remove or peel off and discard the tough, old outer layers of the banana blossom. Keep only tender edible portion of the blossom.

• Keep buttermilk and salt in a bowl to transfer the chopped blossom.

• Carefully chop the banana blossom and the flowers and transfer it to very light buttermilk and salt. This acidic liquid keeps the banana blossom color almost intact and does not allow it to turn black.

• Take out the chopped blossom from butter milk and wash in water.

• To this now add turmeric powder, salt and transfer to a container with little water, close the lid and boil for about 15 to 20 minutes.

• Separate the chopped blossoms from the cooked water. This will help to remove if there is any bitterness in the blossom.

• In a pan add coconut oil or sesame oil – heat and add mustard, cumin, green chilli, red chilli followed by curry leaves, onion and ginger paste. Under medium flame mix all the ingredients well.

• Now add chopped banana flower, cooked moongdaal, grated coconut, salt, chili powder and mix well and, cook for 15 minutes. While cooking make sure to check whether ingredients are mixed and cooked.

• Remove the curry from the flame, add chopped coriander and serve hot with roti, chapati or as a side dish. This curry is delicious when mixed with rice.

Recipe: www.werindia.com

Image credit: Image by Joanna Wielgosz from Pixabay & www.werindia.com

Author: Sumana Rao | Posted on: November 11, 2024
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Harmful Food During Pregnancy

Foods To Avoid During Pregnancy

Pregnancy is precious for all women. During pregnancy what mother eats obviously becomes baby’s food too. If mother’s immune system is weak it affects unborn baby. To keep baby in best health mother should take care of her health. If mother eats foods that is allergic to body it might end up in complications. During pregnancy period certain fruits and foods not recommended for consumption due to the ingredients of fruits.  These fruits and foods are nutrient rich and good for health but not recommended during pregnancy period. If you are pregnant then take note of these foods that could harm pregnancy.

Unwashed raw fruits: All unwashed raw fruits must be avoided during pregnancy. Unwashed fruits contain microbial infections and harm fetus. Wash fruits thoroughly, do not use soap or bleach to clean fruits. Soak in warm water for few minutes and rinse in fresh water. Peel the outer skin and then consume fruits.

  • Papaya: Papaya traditionally used for abortion and it brings labor early and can cause miscarriage. Green papaya which is unripe and semi-ripe used in traditional medicine to apply on uterus to induce labor. Reason for this, papaya has certain chemicals that cause uterine contractions. The two chemicals in unripe papaya are latex – white liquid and papain an enzyme both can cause reactions in the form of contraction, stomach irritation and allergic reaction. It also increases bleeding risk and potential harm to baby. It might also cause fetal poisoning or birth defects. Did you know to induce periods in girls’ papaya is used as one of the remedy?
  • Pineapple: Eating pineapple during pregnancy can only cause harm. It contains a chemical compound called bromelain that causes softening of the cervix leading to labor. Intake of pineapple definitely should be restricted during first trimester of pregnancy. In traditional medicines, pineapple juice is given to induce labor. It means pineapple should be avoided during pregnancy period.
  • Grapes: The reason to avoid grapes is not just because of the chemical constitution also because of pesticide applications. If you see all varieties of grapes in market covered with white pesticide residues. These pesticides are not good for fetus and can cause birth defect. Washing grapes may not takeout the residues and once it enters mother’s body, naturally pesticide reaches growing baby. Avoid grapes for all nine months. Resveratrol is chemical present I grapes and it can be toxic to expectant mother. Resveratrol causes hormonal imbalance, stomach related problems and allergies.
  • Tamarind: Pregnant women crave for tamarind. Little tamarind is okay to chew. However, too much tamarind increases risk of miscarriage due reduced progesterone by increased vitamin C. Too much vitamin C damages fetus cells and it results in complications.
  • Unpasteurized milk: Boiled milk is good for pregnant women. Raw milk contains germs and microbes which can be harmful for baby’s growth. It may result in food infection, diarrhea and complications.
  • Sesame seeds: Foods containing sesame seeds or dry sesame seeds must be avoided. Sesame seeds are used to stimulate uterine muscle and to induce period. In the first and second trimester it is better to avoid sesame seeds.
  • Raw sprouts: Several raw sprouts like alfalfa, mung bean, clover and radish might harbor dangerous bacteria – Salmonella. Salmonella causes food infections and is a threat for pregnancy.
  • Ajinomoto: Ajinomoto is also known as MSG and is present in Chinese foods. It is a form of food taste enhancer.  During pregnancy if you are craving for Chinese foods, make sure there is no ajinomoto. It can cause heart and nerve problems.

In case you are fond of any of the above food and cannot resist eating, talk to your doctor before consuming any of these foods.

Image credit: https://www.pexels.com/@negativespace (Free for commercial use)

Author: Sumana Rao | Posted on: November 8, 2024
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Tips to maintain curtains

Tips To Maintain Beautiful Curtains

Curtains enhance the beauty of windows, doors and houses. Some house owners spend money to get customized curtains with special orders. Whether you buy curtains from stores or get them stitched, maintaining curtains is critical to keep them for many years.  Maintaining curtains can help keep them looking clean, fresh, and in good condition. Here are some tips to help you maintain your curtains effectively:

  1. Regular dusting: Dust curtains regularly using a feather duster, vacuum cleaner, or soft brush. This helps prevent dust buildup and keeps them looking clean.
  2. Vacuuming: Use a handheld vacuum with a brush attachment to gently remove dust and dirt from the curtains. Start from the top and work your way down.
  3. Gentle shake: Take heavier curtains outside and give them a gentle shake to dislodge dust and debris.
  4. Spot cleaning: If you notice stains or spots on your curtains, spot clean them using a mild detergent. If using a fabric cleaner test, the cleaner on a small, hidden area first to ensure it doesn’t damage the fabric.
  5. Machine washable curtains: Check the care instructions on the curtain label. Some curtains are machine washable. If your curtains can be washed, use a gentle cycle and cold water.
  6. Hand washing: Delicate or non-machine washable curtains should be hand washed with a mild detergent. Gently agitate the water and avoid wringing the fabric.
  7. Drying: Air dry curtains by hanging them on a clothesline or laying them flat on a clean surface. Avoid hanging them in direct sunlight. Prolonged exposure to sun can cause color fading.
  8. Ironing: Iron curtains on the appropriate setting for the fabric type. Use a steam iron to remove wrinkles. Be careful with delicate fabrics as hot iron can damage the fabric.
  9. Lining maintenance: Some curtains will have lining. Periodically check the lining for signs of wear and type of damage. Mend any small tears to prevent further damage.
  10. Rotate curtains: It is good idea to have couple of extra curtain and rotating curtains every few months. This is to avoid fading and aging of the curtain.
  11. Protect from sunlight: To protect curtain from direct sunlight consider using sheer or light-blocking curtains. Over time direct exposure to daily sunlight can cause fading and fabric deterioration.
  12. Curtain rod maintenance: Heavy curtains can bring down the curtain rod. Sometimes curtain keep getting stuck between two rod joints.  Check the curtain rods and hardware for any signs of damage or detachment from the wall. If the rods are rusted, clean and lubricate the rods to ensure smooth operation.
  13. Pets: If you have furry friends at home vacuum or shake out curtains more frequently to remove pet hair and allergens.
  14. Professional cleaning: For delicate or valuable curtains, consider professional dry cleaning. If needed give special care instructions to dry cleaning service.

Different curtain fabrics require different care methods, so always check the care label and any manufacturer recommendations before cleaning curtains. Regular maintenance and proper care can extend the lifespan of beautiful curtains and keep them looking their best.

Image credit: Photo by Max Rahubovskiy: https://www.pexels.com/photo/room-with-couch-7546217/

Author: Sumana Rao | Posted on:
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Mudras for children health

Practicing These Four Yoga Mudras Can Improve Children’s Learning Skills

Mudras are symbolic hand gestures or positions often used in yoga, meditation, and traditional Indian practices to channel and balance energy within the body. The word “mudra” is Sanskrit for “gesture” or “seal,” and these gestures are believed to influence the flow of prana or life energy in the body. Mudras can also be helpful for children’s health, as they are simple and can support both physical and mental well-being.

Purposes of Mudras:

  • Enhancing physical health: Some mudras are believed to help with digestion, circulation, and even relieving pain.
  • Mental clarity and focus: Mudras can improve concentration, memory, and learning abilities, making them useful for students or those needing mental clarity.
  • Emotional balance: Certain mudras are calming and help relieve stress, anxiety, or depression by balancing the mind and emotions.
  • Spiritual growth: Mudras can deepen meditation practices, fostering inner peace and spiritual awareness.

Parents can help children and guide them in practicing mudras. The following five mudras are simple and easy to practice. Children can practice mudras while they are meditating.

1. Vayu Mudra (Mudra of air)

  • Benefits: Vayu Mudra helps balance the air element in the body, which can alleviate issues like hyperactivity, restlessness, or nervousness. It’s particularly beneficial for calming down anxious or overly energetic children.
  • How to do it: Fold the index finger towards the palm and press it down with the thumb, while keeping the other three fingers extended. Practice this mudra for 3-5 minutes.

2. Prithvi Mudra (Mudra of earth)

  • Benefits: Prithvi Mudra helps improve physical strength and overall vitality. It is beneficial for children who are underweight, weak, or have a low appetite. This mudra promotes grounding and stability, supporting growth and immunity.
  • How to do it: Touch the tip of the ring finger to the thumb and press them together gently while the other fingers remain straight. Practice for 3-5 minutes.

3. Gyan Mudra (Mudra of knowledge)

  • Benefits: Gyan Mudra enhances focus, concentration, and memory, making it ideal for children who are studying or need help with learning. It calms the mind and promotes mental clarity, which can help children feel more centered and focused.
  • How to do it: Touch the tip of the index finger to the thumb, keeping the other three fingers straight. Practice for 3-5 minutes daily, particularly when studying or doing homework.

4. Hakini Mudra (Mudra of the mind)

  • Benefits: Hakini Mudra is excellent for boosting brain power, improving memory retention, and balancing the left and right hemispheres of the brain. It also promotes better concentration and helps children access their mental faculties more effectively.
  • How to do it: Bring the fingertips of both hands together so that they are lightly touching. Keep the palms apart. Focus on deep breathing while holding this gesture. Practice for 3-5 minutes, particularly before studying or while trying to recall information.

These mudras, practiced regularly, can enhance mental clarity and help children improve their learning skills.

Image credit: Ayurveda home remedies, Ministry of Ayush & www.werindia.com, https://pixahive.com/photo/yoga-14/ (CC0 Free for commercial use)

Author: Sumana Rao | Posted on: November 7, 2024
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Indian frankincense

Health Benefits Of Indian Frankincense Bowellia Salai Guggul

Boswellia, also known as Indian frankincense, comes from the fragrant resin of the Boswellia serrata tree. It grows in Punjab regions and is commonly known as Shallaki resin It has been used for centuries in traditional Ayurvedic medicine due to its anti-inflammatory properties. In Ayurvedic medicine, Boswellia also known as Salai guggul, holds significant importance due to its healing properties and has been used for centuries to treat a variety of ailments.

In Ayurveda, Boswellia is a multi-purpose herb that addresses a wide range of physical, mental, and spiritual ailments. Whether it is used for its anti-inflammatory benefits, digestive support, or mental clarity, Boswellia plays a key role in maintaining holistic health and well-being.

Health Benefits:

  1. Anti-Inflammatory Effects: Boswellia is particularly known for its ability to reduce inflammation, like nonsteroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects. It is effective in managing chronic inflammatory conditions like:
  • Balancing the doshas: Ayurveda focuses on balancing the body’s three doshas—Vata, Pitta, and Kapha—to maintain health. Boswellia is especially effective in balancing Vata and Kapha doshas, which are linked to joint and muscle inflammation.
  • Treating arthritis and joint disorders: Due to its potent anti-inflammatory effects, Boswellia is frequently used in Ayurvedic medicine to treat arthritis, joint pain, and other musculoskeletal disorders. It is often prescribed for conditions like osteoarthritis and rheumatoid arthritis to reduce swelling, stiffness, and pain.
    • Osteoarthritis: Reduces joint pain and stiffness.
    • Rheumatoid arthritis: Helps in managing pain and swelling.

2. Respiratory health: Management of Respiratory Conditions: In Ayurveda, Boswellia is used to treat respiratory issues like asthma, bronchitis, and coughs. It is believed to clear the airways and reduce lung inflammation, making it easier to breathe. This makes it valuable for managing Kapha-related respiratory imbalances, where excess mucus and congestion are present.

3. Digestive health and detoxification:

  • Improving Digestion and Reducing Inflammation: Boswellia is commonly used to support digestive health in Ayurveda. Its anti-inflammatory properties help soothe the digestive tract, making it useful for treating inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.
  • Pitta-Pacifying Properties: Since Boswellia helps cool inflammation, it also pacifies Pitta, which is associated with heat and inflammation in the body, particularly in the digestive system. This makes it an effective treatment for acid reflux, gastritis, and other conditions caused by excess Pitta.

4. Wound healing and skin health:

  • Healing Wounds and Skin Disorders: The resin of Boswellia is often used in Ayurvedic formulations for healing wounds, burns, and ulcers. Its anti-inflammatory and antimicrobial properties make it a go-to remedy for treating skin infections and promoting tissue regeneration.
  • Promoting Youthful Skin: Boswellia is also used in Ayurvedic skincare routines due to its ability to prevent signs of aging, reduce wrinkles, and keep the skin smooth.

5. Mental and emotional wellbeing:

  • Promoting mental clarity: In Ayurveda, Boswellia is sometimes used to enhance mental clarity and cognitive function. It is believed to help reduce Vata imbalances in the mind, which are linked to stress, anxiety, and overthinking.
  • Spiritual uses: Boswellia is valued not only for its medicinal properties but also for its spiritual significance. The resin is often burned as incense during meditation and rituals to promote tranquility, clarity, and focus.

6. Anti-cancer and Anti-Aging properties:

  • Rasayana (rejuvenate therapy): Boswellia is classified as a Rasayana herb in Ayurveda, meaning it helps rejuvenate and promote longevity. It supports the body’s ability to heal and regenerate, which is why it is also used in Ayurvedic anti-aging treatments.
  • Potential anti-cancer properties: Although not a traditional application in ancient texts, modern Ayurvedic practices and studies have indicated that Boswellia may have potential anti-tumor effects, making it a part of some contemporary cancer treatment protocols.

7. Immune system support: Strengthening the Immune System: Boswellia is used to boost the immune system by reducing inflammation, which is seen as a major cause of disease in Ayurveda. By lowering chronic inflammation, Boswellia helps protect the body against infections and long-term illnesses.

Traditional ayurvedic uses of Boswellia:

  • Formulations: Boswellia is often combined with other herbs, such as turmeric (to enhance its effects, especially for joint and digestive health. A popular formulation is Shallaki, a Boswellia-based Ayurvedic medicine for arthritis and joint disorders.
  • Dosage forms: In Ayurveda, Boswellia is administered in several forms, including powder (churna), tablets, ointments, and oil for massage. The resin may also be used directly for fumigation or as incense during spiritual practices.

Spiritual and ritual use:

  • Incense in rituals: The aromatic resin of Boswellia, frankincense, has been used in spiritual rituals to purify spaces, promote mental clarity, and foster a connection with the divine. This is deeply rooted in both Ayurvedic and other ancient practices.

How to use Boswellia:

  1. Capsules or tablets: This is one of the most common forms of Boswellia supplements. You can find standardized extracts, typically containing 30-65% boswellic acids, which are the active ingredients.
  2. Topical application: Boswellia can be found in creams or ointments to be applied directly to the skin to reduce inflammation and pain, especially in joints.
  3. Essential oil: Boswellia essential oil can be inhaled for respiratory benefits or used in aromatherapy to reduce stress and anxiety. It can also be applied to the skin when diluted with a carrier oil.
  4. Powder form: You can also find Boswellia powder, which can be mixed with water, juice, or smoothies.
  5. Tea: Although less common, Boswellia can be brewed as tea by steeping the resin in hot water.

Precautions:

  • Side effects: While Boswellia is safe, some people may experience digestive issues, such as nausea or acid reflux.
  • Interactions: If you are on medication for inflammation, pain, or blood-thinning drugs, consult a healthcare provider before using Boswellia.
  • Pregnancy and breastfeeding: Its safety during pregnancy and breastfeeding has not been thoroughly researched, so it is best to avoid it unless under a doctor’s supervision.

Image credit: By Scott Zona from USA – Boswellia sacra, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=5409339

Author: Sumana Rao | Posted on: November 5, 2024
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Regular Exercises Helps Skin To Glow

Regular Exercises Helps Skin To Glow

Exercise can be incredibly beneficial for skin health in multiple ways.  

  1. Boosts circulation: Physical activity increases blood flow, which delivers oxygen and essential nutrients to skin cells. This boost in circulation helps with cell repair and regeneration, giving the skin a healthy glow. 
  1. Detoxification through sweat: Sweating helps to flush out impurities from the skin, such as dirt and oil, which can clog pores. However, it is essential to cleanse the skin after exercising to prevent these impurities from settling back onto the skin. 
  1. Reduces stress and cortisol levels: Exercise can lower cortisol (the stress hormone) levels in the body. Since high cortisol levels are linked to breakouts and other skin issues, regular exercise can indirectly reduce the likelihood of skin problems associated with stress. 
  1. Supports collagen production: Exercise promotes the production of collagen, which keeps the skin firm and helps prevent sagging and wrinkles. This collagen boost helps maintain skin elasticity and resilience. 
  1. Improves sleep quality: Good-quality sleep is essential for skin repair. Exercise can improve sleep patterns, allowing the skin to heal and renew itself more effectively. 

Regular exercise, combined with a healthy skincare routine, can enhance your skin’s natural glow, and make it more resilient over time. 

Image credit: Image by Kungfah pootawonsup from Pixabay (CC0 – Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on: November 4, 2024
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