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.
Constipation and back pain relief

How To Get Relief From Constipation Induced Back Pain

Constipation can sometimes be associated with back pain, particularly lower back pain. It is important to note that while constipation and back pain can be related, they can also be symptoms of separate underlying issues. Chronic or severe constipation accompanied by persistent back pain should be evaluated by a healthcare professional to determine the cause and appropriate treatment.

Here are few reasons why constipation and back pain – two issues might be interconnected:

  • Nerve compression: When constipated, it can cause distention and pressure in the abdomen. This pressure can sometimes irritate the nerves that radiate out from the lower back, leading to back pain.
  • Muscle tension: Chronic constipation can lead to increased muscle tension in the pelvic floor and lower back muscles as the body strains to pass stool. This tension can contribute to back pain.
  • Posture changes: Constipation can alter your posture and how you position yourself, which may put additional strain on your back muscles and spine, leading to discomfort or pain.
  • Inflammatory conditions: Inflammatory bowel diseases (IBD) or other conditions that contribute to constipation can also cause inflammation that affects nearby structures, potentially leading to back pain.
  • Medication side effects: Some of the medications used to treat constipation can have side effects like muscle cramps or spasms, which might contribute to back pain.

Managing constipation-induced back pain involves addressing both the constipation itself and the resulting back discomfort.

Below are ten tips to how manage constipation and back pain:

  1. Increase fluid intake: Drink enough water throughout the day to keep your digestive system hydrated, which can help soften stools and make them easier to pass.
  2. Fiber-rich diet: Consume a diet high in fiber from fruits, vegetables, whole grains, and legumes. Fiber helps promote regular bowel movements and relieve constipation.
  3. Physical activity: Engage in regular physical activity, such as walking or other forms of exercise, which can stimulate bowel function and help alleviate back pain by strengthening core muscles.
  4. Stool softeners: Consider using over-the-counter stool softeners or laxatives under the guidance of a healthcare professional to help ease constipation.
  5. Probiotics: Studies suggest that probiotics may help regulate bowel movements and improve digestive health. Discuss with your doctor if probiotic supplements are suitable for you.
  6. Good toilet habits: Establish a regular routine for bowel movements and avoid delaying the urge to go to the bathroom.
  7. Warm compress or bath: Applying a warm compress or taking a warm bath can help relax muscles and relieve discomfort in the lower back.
  8. Posture and body mechanics: Pay attention to your posture when sitting or standing to reduce strain on your back. Use proper body mechanics when lifting heavy objects.
  9. Medication for pain relief: Over-the-counter pain relievers like acetaminophen or ibuprofen can help alleviate back pain temporarily. Always follow dosage instructions and consult with a healthcare professional if needed.
  10. Consult a healthcare professional: If constipation and back pain persist or worsen despite these measures, it is important to seek medical advice. Your healthcare provider can evaluate your symptoms, rule out underlying conditions, and recommend appropriate treatment options.

It is crucial to address both constipation and back pain comprehensively for effective relief and to prevent future occurrences. Tailor these strategies based on your individual health needs and consult with a healthcare professional for personalized guidance.

Image credit: Woman, Sitting, Back pain image. Image by fairpharma from Pixabay (Free for use, Published Oct 10th 2023).

Author: Sumana Rao | Posted on: September 18, 2025
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Gen Z and elders

How Elders Can Establish A Healthy Relationship With Gen Z

Families are made up of many generations, and each one brings unique values and ways of seeing the world. With Gen Z born between the late 1990s and early 2010s, now growing up and entering adulthood, many parents and grandparents are finding that the younger members of the family think—and communicate—differently. Instead of letting this create distance, earlier generations – parents, grandparents -can take steps to bridge the gap and strengthen family bonds.

1. Learn their communication style:

Gen Z often prefers texting, quick chats, or sharing memes over long phone calls. While older family members might favor more traditional conversations, meeting Gen Z halfway shows respect and interest. Mixing both styles—digital and face-to-face—keeps connections strong.

2. Listen to their concerns:

Gen Z is deeply aware of issues like climate change, inclusiveness, and mental health. Even if older family members don’t always agree, listening without dismissing helps build trust. When young people feel heard, they are more likely to open about personal challenges too.

3. Be flexible with traditions:

Family traditions are valuable, but being open to current ideas keeps them alive. Maybe holiday gatherings include plant-based dishes, or family activities involve both board games and interesting videos. Small adjustments can make everyone feel included.

4. Share wisdom without lecturing:

Gen Z may have access to endless information online, but they still benefit from life experience and perspective. Rather than lecturing, elders can share stories, lessons, and advice in ways that encourage conversation, not resistance.

5. Celebrate differences:

Every generation faces its own struggles and strengths. Embracing the differences—whether in values, habits, or tastes—can bring families closer. A spirit of curiosity and respect helps transform generational gaps into opportunities for learning.

5. Focus on connection:

Bridging the gap isn’t about changing who we are; it’s about building understanding. Empathy, patience, and curiosity go a long way in strengthening relationships across generations.

Ultimately, family harmony does not come from making Gen Z “fit” into older ways of living, but from finding balance. When wisdom meets fresh perspective, families grow stronger together. In the end, adjustment doesn’t mean giving up traditions or values—it means meeting Gen Z where they are. By doing so, elders can foster collaboration, mutual respect, and a society that benefits from both wisdom and innovation.

Image credit: Image by Ana Krach from Pixabay (Free to use under Pixabay content license, image published December 20, 2020)

Author: Sumana Rao | Posted on:
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Brain eating amoeba

Brain Eating Amoeba Infections And Deaths In Kerala India

There has been a significant increase in cases of amoebic meningoencephalitis -sometimes called “brain-eating amoeba” infection- in Kerala, India, with many cases and a number of deaths reported.

The “brain-eating amoeba” refers to Naegleria fowleri, a microscopic, single cell organism that lives in warm freshwater and soil. The disease it causes in humans is Primary Amoebic Meningoencephalitis (PAM), a rare but always fatal brain infection.

Number of cases and deaths: As of mid-September 2025, Kerala has confirmed 67 cases of amoebic meningoencephalitis this year, with 18 deaths. Among them are multiple deaths in just the past month or so. Cases have been reported from several districts including Kozhikode, Malappuram, Wayanad, Thiruvananthapuram, etc.  While many infections are linked to swimming or bathing in untreated or stagnant fresh water, there are also reports of people getting infected even when they did not swim — by bathing, or use of ponds, or wells.

How dangerous is it?

  • Fatality rate: Over 95% of cases are fatal worldwide, even with treatment.
  • Speed: Symptoms appear within 1–12 days of exposure, and death often occurs within 5–10 days after symptoms start.
  • Rarity: Infections are rare, but the outcome is so severe that any suspected case is treated as a medical emergency.

Symptoms of infection (PAM)

Early signs often look like regular meningitis or flu, but worsen extremely fast:

  1. Initial symptoms (1–3 days after exposure):
    • Headache
    • Fever
    • Nausea, vomiting
    • Stuffy or runny nose
    • Sensitivity to light
  2. Progressive symptoms:
    • Stiff neck
    • Confusion or disorientation
    • Seizures
    • Hallucinations
    • Loss of balance
    • Coma

How it spreads?

  • Entry point: The amoeba enters the body when contaminated water goes up the nose (e.g., swimming, diving, bathing, or rinsing sinuses with unsafe water).
  • It does not spread by drinking water or from person to person.

Prevention tips:

Since treatment is difficult, prevention is the best protection:

Water safety

  • Avoid swimming or diving in untreated, stagnant, or warm freshwater (pond, lakes, rivers, wells) especially during hot weather.
  • Use chlorinated and well-maintained pools only.

Nasal protection

  • Don’t let water enter your nose when bathing, swimming, or playing in freshwater.
  • Use nose clips if swimming in natural water bodies.

Household hygiene

  • For nasal rinsing (like neti pot for sinus cleaning), use only sterile, distilled, or previously boiled water.
  • Chlorinate or disinfect wells and water tanks regularly.

Creating public awareness:

  • The Kerala health authorities have issued guidelines: chlorinate wells and swimming pools, ensure proper maintenance of water bodies, clean water storage, avoid letting water enter the nose during bathing/swimming.
  • Testing labs have been set up or strengthened (PCR labs capable of detecting several amoebae) to help diagnose earlier.
  • Public awareness campaigns are being emphasized.
  • Seek immediate medical attention if someone develops meningitis-like symptoms after freshwater exposure. Early diagnosis and aggressive treatment improve survival chances.

References:

Author: Sumana Rao | Posted on: September 17, 2025
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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:
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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:
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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:
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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:
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