All posts by Sumana Rao

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Lymph fluid circulation

Keep Lymph Fluid Circulating For Good Health

Lymph fluid, also known as lymph, is a clear, colorless fluid that flows through the lymphatic system, which is part of the immune system. Lymph is composed primarily of water, proteins, white blood cells-especially lymphocytes, and waste products.

Functions of Lymph Fluid:

  • Transporting WBC: Lymph carries lymphocytes, which help fight infections and play a critical role in the body’s immune response.
  • Removing toxins and Waste: It helps remove cellular waste, bacteria, and other debris from tissues.
  • Absorbing Fats: Lymph absorbs fats and fat-soluble vitamins from the digestive system and transports them to the bloodstream.
  • Maintaining fluid balance: It helps return excess tissue fluid to the bloodstream, preventing swelling and maintaining the body’s fluid balance.

How lymph circulates in our body? Lymph fluid circulates through lymph vessels and passes through lymph nodes, which filter the fluid and remove harmful substances like bacteria and cancer cells. Unlike the circulatory system, the lymphatic system does not have a pump (like the heart); lymph moves through the body due to muscle contractions, breathing, and the presence of valves in the lymphatic vessels that prevent backflow.

If lymph fluid does not circulate properly, it can lead to a condition called lymphedema. The lymphatic system is a crucial part of the immune system, responsible for removing waste, toxins, and excess fluid from tissues, and transporting lymph—a fluid containing infection-fighting white blood cells—throughout the body.

Consequences of poor lymph circulation:

Swelling (Edema): When lymph fluid cannot circulate properly, it accumulates in the tissues, causing localized swelling, usually in the arms or legs. This swelling can be painful and may become severe over time.

Increased risk of infections: Since lymph fluid contains white blood cells that help fight infections, poor circulation can weaken the immune system. The stagnant fluid becomes a breeding ground for bacteria, leading to frequent skin infections (like cellulitis) or more serious infections.

Tissue damage and fibrosis: Chronic lymphedema can cause tissues to harden and thicken in a process known as fibrosis. This can reduce mobility and make the affected area more prone to injuries and infections.

Discomfort and pain: Lymph fluid buildup can cause a feeling of heaviness, tightness, or aching in the affected area. The skin may feel tight, and the swelling may lead to pain, reduced range of motion, and difficulty with movement.

Skin changes: The skin over the swollen area may become tight, thick, and rough. Over time, skin changes such as discoloration, warts, or leakage of lymph fluid through the skin can occur.

Impaired wound healing: Poor lymphatic circulation can slow down the healing process of cuts, wounds, or surgical incisions due to reduced immune response and poor drainage of toxins and waste products.

Psychological impact: Chronic conditions like lymphedema can affect mental health, leading to feelings of frustration, anxiety, depression, or social withdrawal due to physical discomfort and changes in appearance.

Draining lymph fluid naturally can be achieved through various methods that promote the healthy functioning of the lymphatic system.

1. Exercise: Regular exercise, especially activities that involve jumping or bouncing (like rebounding or jumping rope), can help stimulate lymph flow. Walking- A daily walk can also encourage lymph movement.

2. Hydration: Drink the right amount of water throughout the day to maintain proper hydration, which is essential for lymphatic health.

3. Dry brushing: Use a natural bristle brush to gently brush your skin in long, upward strokes towards the heart. This can stimulate lymph flow and improve circulation.

4. Lymphatic massage: A gentle massage technique that encourages the movement of lymph fluids around the body. You can either see a professional or learn self-massage techniques.

5. Deep breathing: Practice deep diaphragmatic breathing exercises to help move lymph fluid through the chest area. Learn Yogic Pranayama breathing exercises to keep lymph fluid moving in the body.

6. Healthy diet: Eat a balanced diet rich in fruits, vegetables, and lean proteins. Include foods that support lymphatic health, such as citrus fruits, leafy greens, nuts, seeds, and omega-3 fatty acids.

7. Herbal teas and supplements: Some herbs are believed to support lymphatic health, such as echinacea, cleavers, and red clover. Always consult with a healthcare provider before starting any new supplements.

8. Hydrotherapy: Alternating between hot and cold showers can stimulate lymphatic circulation. Morning and night showers before going to bed will help stimulate lymphatic circulation.

9. Elevate legs: Lying down with your legs elevated above your heart can help drain lymph fluid from the lower body. Practicing legs up the wall yoga pose is beneficial for heart health.

10. Compression garments: Wearing compression stockings can help encourage the flow of lymphatic fluid in legs and supports legs.

11. Avoid tight clothing: Avoid wearing tight-fitting clothes that can restrict lymph flow. Tight clothing around your stomach and groin area is not good for lymphatic fluid easy flow.

12. Reduce toxins: Minimize exposure to environmental toxins and maintain a healthy liver function to support the lymphatic system.

Incorporating these practices into your daily routine can support lymphatic drainage and overall health. If you have specific health concerns or conditions, it is always best to consult with a healthcare professional before starting any new health regimen.

Image credit: Photo by Tima Miroshnichenko: https://www.pexels.com/photo/close-up-shot-of-a-person-doing-a-massage-6188036/ &Photo by Yaroslav Shuraev: https://www.pexels.com/photo/a-woman-in-black-tank-top-and-black-shorts-holding-brown-wooden-brush-6810844/

Author: Sumana Rao | Posted on: September 3, 2024
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Indian diet

Diet with Cinnamon, turmeric and garlic improves health

The whole world is getting vaccinated and people are trying to get back to pre-pandemic “normal life”. However the Covid virus variants are making it tough to everybody to get back to normal life. Vaccination will help to fight the disease. But to remain healthy and fit we need healthy food and daily dose of exercises for the body. While we try to get back to routine life, we also should focus on our diet. Including ingredients that support and boost our immune system is key to fight Covid-19 disease. Consider including healthy ingredients in your diet.

Traditional Indian foods are all about prevention and cure. Indian food is a staple diet and if you understand the perfect balance of using ingredients in cooking, it does magic to health.  In Indian kitchen you will see many varieties of spices. All the spices have many health benefits and are known to prevent and cure many health conditions. Indian traditional medicines formulas are derived from Indian kitchen as most of the ingredients that you see in Ayurveda are available and used in Indian cooking for health benefits.

When we talk about the medicinal properties of these ingredients or herbs the three ingredients take front row in the kitchen. These are: Cinnamon, Turmeric and Garlic. All these three are highly medicinal and help health in various ways. These three herbs are unique for their properties. If you are planning on Indian diet, then don’t forget to include them in your diet plan.

Cinnamon:

  • Cinnamon contains polyphenol. Consuming half a teaspoon cinnamon powder everyday helps body indifferent ways.
  • It controls blood sugar level and helps diabetic condition
  • Boosts metabolism and helps in controlling obesity and weight gain
  • Helps in cutting down triglyceride levels and is heart friendly
  • The amount of antioxidant present in cinnamon makes it a good preventive remedy for cancer and other conditions.

How you can add cinnamon in diet?

  1. Add 1 or 2 teaspoon cinnamon powder to green tea, mix and drink
  2. Add 1 teaspoon cinnamon powder to a cup of yogurt, mix and have
  3. Add cinnamon powder to soup, curry, stir-fried vegetables and as an exotic flavor in dishes
  4. Morning drink water with lemon and cinnamon powder to increase metabolism.

Turmeric

  • The second important ingredient you should consider adding to your diet is nothing but turmeric. It contains a compound called curcumin. Adding one teaspoon of turmeric into dishes or consuming home made turmeric tablet helps to build the immune system.

Consuming turmeric,

  1. Reduces body inflammation
  2. It helps to control age related memory condition
  3. It cures wounds easily, adds glow to skin and it controls infection.
  4. Makes breathing easy and controls cold and cough

Garlic:

  • Many people avoid garlic in diet for various reasons. Garlic is one of best medicinal herb that one should be consuming. If you are not, then try practicing the taste by adding little by little to your food. You will get benefit of garlic.

Consuming one garlic clove every morning helps to control cholesterol and blood sugar level.

  1. It is a good remedy for heart condition as it controls cholesterol.
  2. It is also known to prevent cancerous cells production in the body.
  3. The anti fungal and anti bacterial property of garlic makes it a good remedy for cough, cold and fever.
  4. To consume garlic – add it to curry. Or you can fry it with little ghee – add salt and chili powder and consume. One can add garlic to curry, vegetable juices, salads, soups etc.

If you are buying turmeric, go for organic turmeric powder which is more natural without chemicals added to it. Cinnamon – make sure it is the right cinnamon as in recent years barks of other trees that are similar to cinnamon are sold in the market and does not have the properties of cinnamon.

Author: Sumana Rao | Posted on:
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Almond oil beauty application

Beauty Tips With Almond Oil

Almond oil is extracted from raw almonds and is known for its wide range of uses in both beauty and health. Almond oil is a versatile product with many benefits for both beauty and health, making it a valuable addition to various routines.

Types of almond oil:

  1. Sweet almond oil:
    • Derived from edible almonds.
    • Primarily used in cooking, skincare, and haircare.
    • Rich in vitamins and minerals, particularly Vitamin E.
  2. Bitter almond oil:
    • Extracted from bitter almonds.
    • Contains amygdalin, which can produce toxic cyanide; often used in lesser amounts in cosmetics or for medicinal purposes but is not safe for regular consumption.

Nutritional composition:

Apart from fat almond oil contains Vitamin E, minerals and phytosterols: ~35 mg (help lower cholesterol levels). Almond oil does not contain protein. It is composed entirely of fats, with no significant amounts of protein, carbohydrates, or fiber. If you are looking for protein, whole almonds or almond butter would be better options, as they retain the protein content that almond oil lacks.

Health benefits of almond oil:

  • High in Vitamin E: Acts as an antioxidant, promoting skin health, and protecting cells from oxidative stress.
  • Rich in healthy fats: Primarily monounsaturated fats that support heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
  • Anti-inflammatory properties: Can help reduce inflammation both internally and externally.

Almond oil is a versatile ingredient in beauty routines, known for its nourishing properties. Though almond oil is calorie-dense, it is a heart-healthy option that supports various functions in the body, from skin repair to improving cardiovascular health.

Ways to use almond oil and the benefits it provides for our health.

1. Moisturizing skin:

  • How to use: Apply a few drops of almond oil to clean skin, gently massaging it in. It is light and absorbs easily, making it great for dry or sensitive skin.
  • Benefits: Helps to hydrate and soften the skin, reducing dryness and promoting a natural glow.

2. Dark circle treatment:

  • How to use: Apply a small amount of almond oil under the eyes before bed. Gently pat it in with your ring finger.
  • Benefits: The vitamin E in almond oil can help lighten dark circles and reduce puffiness.

3. Hair shine and repair:

  • How to use: Warm a few drops of almond oil and apply it to the ends of your hair or use it as an overnight hair treatment.
  • Benefits: Almond oil helps in repairing split ends, adding shine, and nourishing dry or damaged hair.

4. Lip softener:

  • How to use: Mix few drops of almond oil with honey and apply it to your lips.
  • Benefits: Helps to soothe and soften chapped lips, keeping them moisturized.

5. Natural makeup remover:

  • How to use: Apply a few drops of almond oil to a cotton pad and gently wipe away makeup.
  • Benefits: Effectively removes makeup while nourishing the skin, without causing irritation.

6. Anti-aging:

  • How to use: Mix a few drops of almond oil with your regular moisturizer and apply it to your face and neck.
  • Benefits: Almond oil’s antioxidants, like vitamin E, help reduce the appearance of fine lines and wrinkles, promoting youthful skin.

7. Hand and nail treatment:

  • How to use: Massage almond oil into your hands and nails before bed.
  • Benefits: Softens rough hands and strengthens nails, preventing breakage and promoting healthy cuticles.

Allergic Reactions: People with nut allergies should avoid almond oil, as it can cause allergic reactions. Almond oil is gentle and suitable for most skin types, but it is always a good idea to do a patch test first to ensure it works for your skin.

Image credit: Photo by Towfiqu barbhuiya: https://www.pexels.com/photo/almonds-on-clear-glass-bowl-beside-bottle-with-yellow-liquid-11852052/ (Free to use)

Author: Sumana Rao | Posted on: August 29, 2024
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Monkey pox outbreak

WHO Declares Mpox Outbreak A Public Health Emergency Of International Concern

This year, in 2024 Mpox (formerly known as monkeypox) is causing significant concern, particularly in Africa, where the outbreak has surged to unprecedented levels. Since January, over 2,000 cases and thirteen deaths have been reported in 15 African countries, with the Democratic Republic of the Congo (DRC) experiencing the brunt of the outbreak. A new and highly transmissible variant of the virus, clade 1b, has been identified, further escalating the crisis​.

The World Health Organization (WHO) declared the outbreak a Public Health Emergency of International Concern (PHEIC) on August 14, 2024,​. The WHO has since launched an international response plan, seeking $135 million to control and stop the outbreak​.

More about Monkeypox or Mpox:

Mpox, formerly known as monkeypox, is a viral disease caused by the monkeypox virus (MPXV), which belongs to the same family of viruses as smallpox (Orthopoxvirus). It primarily affects animals, but it can be transmitted to humans.

‘Mpox is a zoonosis, a disease that is transmitted from animals to humans, with cases often found close to tropical rainforests where there are animals that carry the viruses’ (WHO)

Symptoms of Mpox:

  • Rash or lesions: Often the most visible symptom, starting as flat red spots that evolve into raised bumps, blisters, and finally scabs.
  • Fever
  • Headache
  • Muscle aches
  • Swollen lymph nodes
  • Fatigue

The illness typically lasts for 2 to 4 weeks, with most patients recovering without severe complications.

Transmission of Mpox: Mpox spreads through close physical contact with:

  1. Infected persons: Direct skin-to-skin contact with the rash, scabs, or bodily fluids of someone infected.
  2. Contaminated objects: Touching clothing, bedding, or other materials that have been used by an infected individual.
  3. Respiratory droplets: Prolonged face-to-face contact can lead to transmission through respiratory droplets.
  4. Animals: Direct contact with infected animals (e.g., monkeys, rodents) or consuming their meat.

Though it is not as contagious as some other viral diseases, the spread within communities, especially those with close contact or shared living spaces, can lead to outbreaks.

Testing for Mpox virus:

Detection of viral DNA by polymerase chain reaction (PCR) is the preferred laboratory test for mpox. The best diagnostic specimens are taken directly from the rash – skin, fluid or crusts, or biopsy where feasible.

  • PCR (Polymerase Chain Reaction): This is the gold standard for detecting the monkeypox virus. It amplifies the viral DNA from the sample, allowing for highly accurate identification.
  • Viral Culture: In some cases, the virus can be grown in a laboratory to confirm infection, although this is less commonly used than PCR due to the time and complexity involved.
  • Antigen Tests: These tests detect viral proteins from the monkeypox virus, though they are not as widely available or as accurate as PCR.
  • Serology: This blood test detects antibodies against the monkeypox virus. However, it is more useful for understanding past exposure rather than diagnosing active infection.

Prevention and precautions:

Prevention methods include avoiding contact with infected individuals, proper hygiene, using personal protective equipment, and in some cases, smallpox vaccines which may offer some protection against mpox​.

To prevent the spread of mpox, it is important to take the following precautions:

1. Avoid close contact:

  • Infected Individuals: Avoid direct skin-to-skin contact with anyone who has a rash or lesions consistent with mpox.
  • Contaminated Objects: Refrain from touching clothing, bedding, or personal items that have been used by an infected person.

2. Practice good hygiene

  • Handwashing: Wash hands frequently with soap and water, especially after contact with potentially infected people or materials.
  • Hand Sanitizers: Use alcohol-based hand sanitizers if soap and water are not available.

3. Use personal protective equipment (PPE):

  • Face Masks: Wear a mask when near someone who might be infected, especially in situations where prolonged face-to-face contact is unavoidable.
  • Gloves: Wear gloves if you need to handle the belongings of someone who may be infected or if you are caring for someone with mpox.

4. Isolate infected individuals:

  • Quarantine: Those diagnosed with mpox should be isolated from others until all lesions have scabbed over and new skin has formed.
  • Dedicated Space: In households, infected individuals should use a separate room and bathroom if possible.

5. Disinfect surfaces:

  • Cleaning: Regularly disinfect surfaces, especially in areas where an infected person has spent time. Use appropriate cleaning agents that kill viruses.

6. Avoid contact with animals:

  • Wildlife: Avoid contact with animals that could harbor the virus, such as rodents or non-human primates.
  • Pets: Keep pets away from sick individuals as the virus can spread between animals and humans.

7. Vaccination:

  • Smallpox Vaccine: The smallpox vaccine has been shown to offer some protection against mpox. In certain high-risk populations or areas experiencing outbreaks, vaccination may be recommended.

8. Travel precautions:

  • Monitor Travel Advisories: Be aware of any travel advisories related to mpox outbreaks, especially when visiting areas where the virus is endemic.
  • Health Monitoring: If you have traveled to an area with an outbreak, monitor your health for symptoms for up to 21 days and avoid close contact with others during this time.

9. Early detection and treatment:

  • Seek Medical Attention: If you develop symptoms consistent with mpox, contact a healthcare provider promptly. Early diagnosis and supportive care can help prevent complications and limit the spread of the virus.

By following these precautions, the spread of mpox can be minimized, protecting both individuals and communities​.

References:

https://www.who.int/news/item/14-08-2024-who-director-general-declares-mpox-outbreak-a-public-health-emergency-of-international-concern

https://news.un.org/en/story/2024/08/1153511

Image credit: NHS England High Consequence Disease Network, CDC

Author: Sumana Rao | Posted on: August 26, 2024
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Basmati rice popularity

Reasons For Global Popularity Of Basmati Rice

One of the most popular rice variety that you taste not just in Indian cuisines also in International cuisines is India’s Basmati rice. The fragrant Basmati rice has a rich history, deeply intertwined with the culture and agriculture of the Indian subcontinent. Its origins and the reasons for its global popularity offer fascinating insights into the culinary and cultural importance of this grain.

Origin of Basmati Rice

  • Geographical Roots:
    • Indian subcontinent: Basmati rice originates from the Indian subcontinent, primarily in the fertile plains of northern India and Pakistan. The word “Basmati” derived from the Sanskrit word “Vasmati,” meaning “fragrant” or “aromatic.” It has been cultivated in these regions for thousands of years, particularly in the Himalayan foothills, where the climate and soil conditions are ideal for its growth.
    • Historical cultivation: There is evidence that Basmati rice was grown as early as the 12th century in the Indo-Gangetic plains, although its exact date of origin is debated. Over time, the cultivation and use of Basmati rice became integral to the culture and cuisine of the region.
  • Cultural Significance:
    • Integral to Indian cuisine: In Indian cultures, Basmati rice has long been associated with special occasions, weddings, and festivals due to its premium quality. It is traditionally used in dishes like biryani, pulao, and khichdi, which are central to regional culinary traditions.
    • Royal and noble use: Historically, Basmati rice was considered a luxury food, often served in royal courts, and used in elaborate dishes that reflected its status as a premium grain.

Reasons for Global popularity of Basmati rice

  • Increased exportation:
    • Global demand: India and Pakistan are the world’s largest exporters of Basmati rice, and its global popularity surged in the mid-to-late 20th century, when it began exported to Europe, the Middle East, and North America. Its distinctive aroma, long grains, and delicate texture quickly made it a favorite in international cuisines.
    • Western popularity: In Western countries, Basmati rice has become popular for its versatility in both traditional Asian dishes and more modern, fusion recipes. It is commonly found in supermarkets around the world.
  • Health and nutrition trends:
    • Perceived health benefits: The rise of health-conscious eating has also contributed to the popularity of Basmati rice. Its low Glycemic Index (compared to other rice varieties) makes it a popular choice for those seeking to manage blood sugar levels, and it is often marketed as a healthier alternative to standard white rice.
  • Gluten-free diets: As more people adopt gluten-free diets, Basmati rice is naturally gluten-free, making it a good option for people with gluten sensitivities or celiac disease. It also contains essential nutrients like B vitamins, fiber, and minerals such as magnesium.
  • Culinary versatility:
    • Adopted by international cuisines: Basmati rice’s adaptability to various dishes has further fueled its popularity. It is now used not only in South Asian and Middle Eastern cooking but also in Mediterranean, European, and American dishes. Its light and fluffy texture makes it an ideal complement to a wide range of flavors, from spicy curries to grilled meats.
  • Aesthetic appeal: elegant appearance- The long, slender grains of Basmati rice give dishes a refined and elegant presentation, which has contributed to its popularity in restaurants and home cooking.
  • Cultural diffusion:
    • Integration into global cuisine: Indian and Pakistani diasporas around the world have helped spread the use of Basmati rice. Restaurants serving Indian food often use Basmati rice as a staple, introducing it to new audiences. As Indian cuisine gained international acclaim, so did Basmati rice.
  • Aromatic flavor: Unique aroma: Basmati rice is known for its distinct nutty aroma, which is often described as popcorn-like. This aroma is a result of the high concentration of a compound called 2-acetyl-1-pyrroline, which gives Basmati rice its signature fragrance. Delicate Flavor: Its mild, slightly nutty taste makes it a versatile ingredient for a variety of cuisines.
  • Long, Fluffy Grains: Texture: Basmati rice grains are longer and thinner than most other rice varieties. When cooked, the grains remain separate and fluffy rather than sticking together. This makes it ideal for dishes like pilafs, biryanis, and side servings.

Current Status -Geographical Indication (GI) status: Basmati rice has been granted Geographical Indication (GI) status by both India and Pakistan, recognizing its unique qualities tied to its place of origin. This status helps protect the rice’s heritage and ensures that only rice grown in specific regions can be labeled as “Basmati.”

Basmati rice has gone from a regional specialty to a globally recognized and beloved grain, revered for its unique qualities and rich history. Its continued popularity can be attributed to its flavor, texture, cultural significance, and adaptability to a wide range of cuisines.

References:

https://www.healthline.com/nutrition/is-basmati-rice-healthy

Image credit: Photo by Sergei A: https://www.pexels.com/photo/close-up-photo-of-rice-plains-2589457/ (Free to use) & Pulav dish AI ∙ August 25, 2024 at 7:30 PM

Author: Sumana Rao | Posted on:
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Ash gourd soup for diet

Healthy Ash gourd soup for weight loss diet

Looking for healthy recipe to include in your diet program? Include ash gourd soup in your daily diet. Yes, ash gourd soup is a recommended diet item suggested by well known nutrients for those who are looking to reduce weight while exercising. It is a healthy addition to your weight loss diet program because it provides more amount of water with other important nutrients to balance the energy.

Ingredients:

  1. Ash gourd – 1 cup
  2. Cabbage – ½ cup
  3. Corn flour – 1 tsp
  4. Coarse pepper – ½ tsp
  5. Cinnamon powder – ½ tsp
  6. Salt – as per your taste (less is better)
  7. Butter – little
  8. Lemon juice – 1 tsp.

Preparation:

  1. Wash, remove ash gourd skin and cut into small pieces.
  2. Grate cabbage and keep aside.
  3. Cook ash gourd pieces in 2.5 cup water. Remove from heat source and allow it to cool.
  4. Remove cooked ash gourd pieces from boiled water. Keep boiled water aside.
  5. Grind cooked ash gourd pieces with corn flour, cinnamon powder and salt.
  6. Add ash gourd paste to boiled water that is kept aside and boil.
  7. After boiling 1 or 2 mins, add grated cabbage and continue boiling for couple of more minutes. If needed add little more water.
  8. Remove soup from heat source, add coarse pepper, lemon juice and butter. Drink soup while it is hot during lunch or dinner.
Author: Sumana Rao | Posted on:
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Alternate nostril breathing

Practicing Nadi Shodhana Alternate Nostril Breathing Helps To Balance Energy

Nadi Shodhana is a traditional pranayama or yogic breathing technique often referred to as “alternate nostril breathing.” It is known for balancing the energy in the body. The technique alternates breathing through the left and right nostrils, which balances the Ida and Pingala nadis, representing the feminine and masculine energies.

Nadi Shodhana breathing, gets its name from Sanskrit words: “nadi” and “shodhana.”

  • “Nadi” means “channel” or “energy pathway.” In yogic tradition, nadis are the channels through which prana (life force or vital energy) flows in the body. There are thousands of Nadis in the subtle body, with the three primary ones being Ida, Pingala, and Sushumna.
  • “Shodhana” means “purification” or “cleansing.”

Nadi Shodhana translates to the “purification of the energy channels.” This breathing practice cleanse the nadis, balance the flow of prana, and restore harmony between the mind and body, leading to greater mental clarity, calmness, and energetic balance.

Practicing nadi shodhana:

  1. Comfortable posture: Sit comfortably in a cross-legged position with your spine erect.
  2. Hand position: Use your right hand to practice. Fold the index and middle fingers into your palm, while the thumb, ring finger, and little finger remain extended. This hand position is called Vishnu Mudra.
  3. Close right nostril: Gently close your right nostril with your thumb.
  4. Inhale through left nostril: Inhale deeply and slowly through your left nostril.
  5. Close left nostril: After the inhale, close the left nostril with your ring finger.
  6. Exhale through right nostril: Release the thumb and exhale slowly through the right nostril.
  7. Inhale through right nostril: Inhale deeply and slowly through the right nostril.
  8. Exhale through left nostril: Close the right nostril again with your thumb and exhale slowly through the left nostril.

This completes one cycle of Naadi Shodhana. Repeat five times and increase it to 7-8-10 to experience the benefits.

Benefits of nadi shodhana:

  1. Calms the mind: It helps in reducing stress, anxiety, and tension, making it an effective technique for mental clarity and relaxation.
  2. Balances the nervous system: Balances the sympathetic and parasympathetic nervous systems, promoting a sense of harmony in the body.
  3. Improves respiratory function: Enhances lung capacity and oxygenation, benefiting overall respiratory health.
  4. Detoxifies the energy channels: Traditionally, it is used to purify and cleanse the subtle energy channels (nadis), promoting better energy flow (prana) in the body.
  5. Enhances focus and concentration: Regular practice can improve concentration, attention, and focus, making it beneficial for those who practice breathing regularly.
  6. Promotes emotional stability: Helps in balancing emotions and managing mood swings.
  7. Improves sleep quality: It can aid in better sleep by promoting relaxation and reducing stress.
  8. Increases awareness and mindfulness: Encourages a state of mindfulness and helps in aligning the mind-body connection.
  9. Balancing left and right brain hemispheres: Since the practice engages both sides of the body and brain, it balances the hemispheres of the brain, enhancing overall cognitive function.

This breathing practice is recommended for those looking for stress relief and emotional balance, as well as those seeking a deeper connection in their yoga or meditation practice.

  • If you experience shortness of breath, chest pain, vomiting, dizziness or fainting while practicing nadi shodhana, immediately stop the exercise and consult your doctor. If you are suffering from lung or heart related conditions before start practicing the nadi shodhana, seek advice from your doctor.

Image credit: Photo by Ivan Samkov: https://www.pexels.com/photo/a-woman-doing-nostril-breathing-6648567/ (Free to use)

Author: Sumana Rao | Posted on: August 23, 2024
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Coconut milk in kefir and oats

Coconut milk in kefir and oats

Coconut milk kefir

  • How to use: Ferment coconut milk with kefir grains to create a probiotic-rich drink.
  • Benefits: This can help improve gut health and boost your immune system.
     

Overnight oats

  • How to use: Mix rolled oats with coconut milk and let it sit in the fridge overnight. Add fruits, nuts, and seeds for a nutritious breakfast.
  • Benefits: Coconut milk provides a creamy base and healthy fats, making your breakfast more satisfying and nutritious.

Sauces and dressings

  • How to use: Use coconut milk as a base for sauces and dressings, such as a coconut milk-based vinaigrette or creamy sauce for pasta.
  • Benefits: Adds a rich, creamy texture while providing healthy fats.
     

Image credit: Image by Mohamed Hassan from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on: August 20, 2024
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