All posts by Sumana Rao

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Trikatu for weight loss

Trikatu For Weight loss, Digestion and Overall Health

Trikatu is an ancient home remedy that promotes overall health. It is also prescribed and available as Ayurvedic medicine Trikatu churna. As the name indicates Trikatu means Tri – three, katu- spicy pungent ingredients – it is a mix of three spicy herbal ingredients. The three ingredients are dry ginger, black pepper and Pippali.  

Pippali or pipli is long pepper or Indian long pepper which is also a flowering vine belongs to family Piperaceae. Dried fruit of the plant is used for home remedies and culinary purposes.  When the three pungent herbs are mixed it creates a digestive fire that promotes healthy digestive system.

How to prepare Trikatu? Take equal amount of all three ingredients

  1. Dry ginger – 50 grams
  2. Dry pepper – 50 grams
  3. Dry pippali – 50 grams

Preparation:

Separately prepare powders of all three ingredients. You can use powders available in the market. Or you can prepare dry ginger powder, black pepper powder and dry pippali powder and sieve them to collect fine powder. Mix them and store in an airtight container.

Benefits of Trikatu:

  1. It helps to improve absorb nutrients and improve digestion and metabolism
  2. Promotes weight loss
  3. Reduces bloating, gas and cramping
  4. Acts on fat tissues and burns fat
  5. Improves liver functions
  6. Helps body to fight against infections
  7. Controls high blood pressure
  8. Reduces body inflammation and pain
  9. Melts phlegm and controls cold and cough
  10. Helps to reduce skin infections
  11. Reduces allergy and promotes healthy breathing by reducing respiratory tract infections
  12. Rejuvenates lungs
  13. Good remedy for common cold and mild fever
  14. Improves and strengthen immune system

According to Ayurveda Trikatu’s doshic effect is in reducing kapha and vata. It removes toxins from digestive system, respiratory system, lymphatic and circulatory system. Thus, it acts on high cholesterol, kapha imbalance, excessive mucus and congestion, obesity, asthma, bloating, liver and spleen disorders, candida and parasites infections and poor circulation. It also promotes weight loss and removes mental fog!

How to use? Different ways to consume Trikatu powder-

  • When needed, mix ½ tsp of Trikatu powder with little honey or crushed sugar candy and consume. It is good for asthma and respiratory problems, poor circulation
  • One can sprinkle  1/8 – 1/4 tsp Trikatu over food or mix in  a glass of warm water with or without honey before meals and consume – improves circulation, increases digestion, redces gas and bloating
  • Or mix 1/8-1/4 tsp Trikatu with honey and turmeric to make syrup – good for cough and cold symptoms

Trikatu tastes bitter and spicy. Some people take Trikatu in empty stomach in the morning and at night. Do not consume more than a tsp of Trikatu as the ingredients are spicy and pungent. At certain dosages Tikatu is effective. It is not recommended during pregnancy, during acid reflux, gastritis, ulcers and or during menstruation.

Image credit:

  1. By കാക്കര – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=39970264
  2. https://pixnio.com/food-and-drink/bowl-wood-pepper-grain-powder-spice
  3. Pippali – Amazon.com
Author: Sumana Rao | Posted on: July 7, 2025
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Soleus muscle pushup

Importance Of Soleus Muscle And Soleus Pushups

The phrase “calf is the second heart” refers to how the calf muscles help pump blood back to the heart, especially from the lower extremities. This is particularly important in venous circulation—bringing deoxygenated blood upward against gravity.

Do your feet feel tired, and calves feel strained all the time? Then you must also know that it is important to keep your calves healthy. Soleus muscle is one type of calf muscle. These muscles may be small and often overlooked, but they play a vital role in whole-body health, particularly in metabolism, circulation, and posture.

The two major calf muscles are:

  1. Gastrocnemius – the larger, more superficial muscle visible beneath the skin.
  2. Soleus – lies underneath the gastrocnemius and is deeper, flatter, and crucial for postural stability.It plays a key role in pumping blood back to the heart, especially while standing and walking.It’s often called the “skeletal muscle pump” because of how it helps circulate venous blood from the legs upward.

Why is soleus muscle important?

1. Crucial for blood circulation:

The soleus acts as a “second heart” in your legs. Every contraction helps pump blood back to the heart, reducing blood pooling in the feet and legs. Especially important for preventing deep vein thrombosis (DVT) or swelling during long periods of sitting or travel.

2. Regulates blood sugar and metabolism:

Unlike many muscles, the soleus is highly oxidative—it burns fat and glucose efficiently. A 2022 study found activating the soleus through “soleus pushups” dramatically improved glucose and fat metabolism, even during rest. It can be particularly helpful for those with Type 2 diabetes, insulin resistance, or sedentary jobs.

3. Maintains postural stability: Helps stabilize the ankle and maintain balance when standing. Supports upright posture by resisting the forward sway of the body.

4. Supports endurance and daily mobility: Important for walking, running, standing—it handles low-level endurance activity all day. Strong, well-functioning soleus muscles help reduce fatigue in the lower body.

5. Acts when other muscles rest: The soleus remains active even when you’re sitting, meaning it can be targeted for exercise without heavy impact or equipment.

Health benefits of soleus muscles backed by research

  • Improved glucose control
  • Better circulation & vascular health
  • Lower fatigue from sitting
  • Supports healthy metabolism without needing high-intensity workouts

Soleus pushups are helpful in keeping calves healthy:

Soleus push-ups are a simple but powerful movement designed to activate the soleus muscle—a deep calf muscle that plays a key role in blood circulation and endurance, especially while standing or walking.

Benefits of soleus push-ups:

improved blood sugar control: Soleus push-ups can significantly improve glucose regulation—even more than traditional exercise in some cases.

enhanced fat metabolism: Boosts oxidative metabolism (burning fat for fuel), which is especially helpful during sedentary periods.

supports cardiovascular health: Acts like a “calf heart pump” to assist circulation, reducing risk of blood pooling in the legs.

Reduces effects of prolonged sitting: Great for desk workers or long travel—helps counteract the negative impact of being sedentary.

Strengthens lower legs without impact: Low-intensity, joint-friendly exercise ideal for seniors or people with knee issues.

How to do a soleus push-up?

  1. Sit upright on a chair with your feet flat on the floor, hip-width apart.
  2. Keep your toes and balls of your feet firmly on the floor.
  3. Lift your heels off the ground slowly while keeping your foot down.
  4. When your heel is at its highest, let it fall slowly back to the floor.
  5. Repeat this motion continuously—ideally 50 to 100 reps per set, or for 5 to 10 minutes.

Move at a steady pace (not bouncing), and feel your calves contract. You should feel it deep in your lower leg—not just in outer calf.

Frequency: 2–3 times daily (especially during long sitting periods like long distance traveling, long hours working)

Duration: 10–15 minutes total or 3 to 4 sets of 100 reps

Image credit:

  1. Polygon data were generated by Database Center for Life Science (DBCLS) [2], CC BY-SA 2.1 JP <https://creativecommons.org/licenses/by-sa/2.1/jp/deed.en>, via Wikimedia Commons
  2. Photo by Amar Preciado: https://www.pexels.com/photo/calves-of-woman-at-gym-13965339/
Author: Sumana Rao | Posted on: July 6, 2025
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Balanced family routine

Balanced Family Routine Is Essential For A Family To Reduce Stress

Creating a balanced family routine helps children feel secure, reduces stress for parents, and builds healthy lifelong habits. A good routine creates structure without being rigid, blending time for school, work, rest, chores, play, connection, and self-care.

1. Creates stability and security: Predictable routines help children as well as adults feel safe and in control. It reduces anxiety because everyone knows what to expect throughout the day.

2. Promotes healthy habits: Regular mealtimes, sleep schedules, and physical activity become easier to maintain. It also encourages consistent hygiene, study, and screen time limits.

3. Improves time management: A clear routine helps balance responsibilities like work, school, chores, and family time. It reduces last-minute stress and forgotten tasks.

4. Strengthens family bonds: Designated family time (like meals or game nights) nurtures connection and communication. It encourages teamwork and shared responsibility.

5. Supports child development: Children thrive on routine will help them develop self-discipline, independence, and better emotional regulation.

6. Reduces conflict: Clear expectations reduce nagging or arguments about daily tasks like bedtime, homework, or chores.

Key points for a family’s balanced routine with children:

1. Anchor the day with predictable events- Set consistent wake-up, mealtime, and bedtime routines.
These “anchors” provide structure and help children regulate their bodies and emotions.

2. Balance structure with flexibility -Stick to key daily rhythms like homework after snack, but leave room for changes like spontaneous park visits or rest if someone is unwell. Let weekends be loose but still grounded by sleep and meal routines.

3. Include these core categories:

Core family category

4.  Sample weekday routine for school age children: you can modify according to your schedule needs-

Children schedule

Family routine tips:

Hold weekly check ins: Ask, “What worked this week? What felt rushed or stressful?” For adults – weekdays planning, meetings, children activities reminder
Use visual charts for younger kids for morning or bedtime steps.
Build in buffer time: Avoid overbooking by leaving space between activities. Too many activities can lead to frustration.
Rotate responsibilities: Let kids help plan meals or choose activities. Young adults can take responsibility for cleaning, folding clothes, cleaning rooms etc.
Celebrate small routines: Rituals like -fun Friday dinners or Saturday hiking or sports, Sunday clean-up dance parties -can make routines feel joyful.
A balanced routine is essential for families because it promotes physical health, emotional well-being, and stronger relationships.

Image credit: Image by Blog Cube from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: June 25, 2025
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Hurried child syndrome

How Parents Can Help Child to Overcome Hurried Child Syndrome

Can you imagine not having a proper childhood because of constant pressure? Pressure because of expectations from parents to exceed in all fields. This kind of pressure on a young child could lead to Hurried child syndrome.

Hurried Child Syndrome refers to a situation where children are pressured to grow up too quickly. Too quickly means -academically, socially, or emotionally—often due to parental expectations, overscheduling, or societal demands. Hurried child syndrome is a word coined by Dr. David Elkind in his book The Hurried Child, the term describes children who are exposed to adult level pressures prematurely, leading to stress, anxiety, and a loss of childhood.

Signs of hurried child syndrome:

  • Anxiety or mood swings
  • Fatigue, trouble sleeping.
  • Perfectionism or fear of failure
  • Loss of interest in play or creative activities
  • Headaches, stomachaches, or other stress-related symptoms
  • Difficulty concentrating or behavioral outbursts.

Common causes:

  • Overscheduling – too many extracurriculars, little downtime and no time to play.
  • Academic pressure – early tutoring, test prep, high expectations from parents
  • Exposure to adult topics like media and family conflicts – parents fights, job loss etc.
  • Social comparison – via social media or peer competition at school and within family
  • Parental over involvement -hovering, micromanaging – many times parents put pressure on children because their dreams were not fulfilled while growing up and they expect children to fulfill their dreams.

How can parents help children and overcome this issue?

1. Prioritize play and downtime:

  • Unstructured play helps develop creativity and emotional resilience.
  • Schedule quiet time or free afternoons with no obligations.

2. Limit overscheduling:

  • Choose 1–2 extracurriculars per season, not every available option that you see.
  • Monitor for signs of burnout e.g., complaints, loss of interest, not eating properly, avoiding gatherings, often saying “leave me alone.”

3. Support age-appropriate development:

  • Let your child be a child. Avoid pushing them into adult conversations or roles.
  • Embrace their unique developmental pace rather than comparing them to peers.

4. Model stress management:

  • Children mirror adult behavior. If you are always busy and anxious, they learn to do the same.
  • Practice balance and boundaries as a family.

5. Encourage emotional expression:

  • Be available for your child to talk about feelings and do not judge. You should be a listener without judgment.
  • Teach emotional vocabulary and coping skills. Tell child “It is okay to feel overwhelmed.”

6. Rethink achievement:

  • Shift the focus from results to effort and growth.
  • Praise process over performance. Use phrases like ‘Your performance was great, you worked hard, good job’ instead of ‘oh! You got an A or 100/100!’

7. Guard their sleep and nutrition

  • Tired or poorly nourished kids are more vulnerable to stress. Make sure your child is getting good nutrients to support the immune system.
  • Ensure consistent routines, including screen-free wind-down time.

When do I seek help?

If your child shows chronic anxiety, depression, or health complaints that do not improve with rest or lifestyle changes, consider consulting:

  • A child psychologist or counselor
  • Your pediatrician
  • A school counselor

References:

https://www.parents.com/what-is-hurried-child-syndrome-8701833

https://ajner.com/AbstractView.aspx?PID=2021-11-3-28

https://www.psychologytoday.com/us/blog/social-instincts/202408/3-ways-to-protect-your-kids-from-hurried-child-syndrome

Image credit: Image by kp yamu Jayanath from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: June 24, 2025
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Protective Steps Regardless of Age

Protective Steps Regardless of Age

Tips for dads-to-be (ideally twelve months before conception)

  • Follow a healthy lifestyle (diet, exercise, no smoking)
  • Consume antioxidant-rich foods and supplements.
  • Manage chronic conditions (like diabetes, hypertension)
  • Go for preconception checkup and sperm quality testing if over 40.
  • Avoid too much heat, wear loose underwear, and avoid prolonged sitting.
  • Exercise regularly
  • Maintain a healthy weight.
  • Stop smoking and limit alcohol consumption.
  • Get adequate sleep.
  • Learn to manage stress.
  • Avoid exposure to toxins and endocrine disruptors (e.g., BPA, pesticides)
  • Consider hormonal analysis and if any infections address it by talking to your doctor.

Image credit: Image by StockSnap from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: June 23, 2025
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Father’s Age And Child Health Risks

Father’s Age And Child Health Risks

Following health risks in child can be expected in children of advanced age fathers.

  • Autism Spectrum Disorder (ASD): Risk increases steadily with paternal age, particularly after age 50.
  • Schizophrenia: Risk doubles for children of fathers over 45.
  • Bipolar disorder: Slightly increased risk in children of older fathers.
  • Cancers: Slightly higher risk of leukemia and some brain cancers.
  • Birth defects: Rare but increased risk of conditions like dwarfism and Apert syndrome, due to new (de novo) mutations in sperm DNA.

Image credit: Image by pele green from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Advanced Age And Fertility Challenges

Advanced Age And Fertility Challenges

Advanced age has a negative impact on sperm quality and integrity of DNA –

Age: Advanced paternal age (usually 40+) is linked to increased risk of miscarriage, autism, schizophrenia, and some genetic disorders.

DNA damage: Poor diet, smoking, alcohol, pollution, and stress can damage sperm DNA, potentially leading to developmental issues in the baby.

Epigenetic changes: Sperm from older men may carry epigenetic marks that influence gene expression in the developing fetus—potentially affecting metabolism, brain development, and aging.

Longer time to conception: Studies show it can take longer to conceive with an older father, even if the female partner is young and healthy.

Pregnancy complications: higher miscarriage rates-Risk increases due to DNA damage in sperm. Stillbirth – Some studies suggest a slightly increased risk of stillbirth.

Image credit: Image by Victoria from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Genetics, Fertility And Conception

Genetics, Fertility And Conception

Inherited health risks –Fathers can pass on mutations or predispositions for conditions like diabetes, heart disease, or mental health disorders. 

Epigenetic Inheritance: Stress, diet, or toxin exposure before conception can influence which genes are turned on/off in the baby—affecting their risk for obesity, allergies, or chronic disease. 

Fertility and conception- 

Sperm count and motility: Overall health, especially metabolic and hormonal health, influences sperm’s ability to fertilize an egg. As men age, the amount of semen and mobility of the sperm decreases. 

STIs and Infections: Untreated infections in the father can impact fertility and pose risks to the baby. 

Image credit: Image by Thomas Breher from Pixabay (Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on:
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