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.
Volunteer for mother's day

Volunteer on Mother’s day

Volunteering for a good cause: Mother’s Day is special day in everyone’s life. Volunteering on Mother’s Day for a good cause make sense. There are many volunteering opportunities available especially during pandemic time.

Involve in community activities, donate in your mother’s name or adopt a child to give education-These are best gifts you can give for mother. Giving is caring, that is what mothers do and you following her footsteps makes her feel proud.

Not just Mother’s Day, Honor your mother every day!

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/make-this-mothers-day-memorable-for-your-mom

Author: Sumana Rao | Posted on: May 8, 2020
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Bubble wrap hacks

25 Bubble wrap hacks

When you get packages delivered along with the item you ordered you will also get another fun gift “bubble wrap”. Don’t throw bubble wraps away. Collect, store and use bubble wrap for different purposes. Here are 25 different ways to use bubble wrap to protect items and for fun as well.

25 Bubble wrap uses

  1. To reduce heating bill, use bubble wrap as window insulation.
  2. To protect potted plants from frosting, use bubble wrap to wrap around the pot & plant.
  3. To cover small tree seedlings and protect from pest and frost- use bubble wrap.
  4. Line compost bin with bubble wrap.
  5. Bubble wraps are good cabinet liners. Place bubble wrap sheet inside cabinets and drawers
  6. Inside fridge vegetable storage container, place bubble wrap sheet as liner to protect veggies and fruits.
  7. Place bubble wrap inside fruit basket to protect fruits from squashing
  8. Use for chocolate cake decoration- spread melted chocolate on clean bubble wrap and wrap the sheet around the cake. Once chocolate solidifies, remove the wrap. You will end up with beautiful imprints
  9. Use for floral decoration in bowl – poke flower stem in bubble wrap and place it above the water. Flower will not sink for days
  10. Place bubble wrap in the bottom of recycle bag. It gives extra cushion for groceries and weight will not ruin the bag.
  11. Use bubble wrap for painting purposes – Want to paint wall or tablecloth? Roll bubble wrap and apply paint. Place the bubble wrap and run it across the material.  It gives polka dot effect.
  12. Bubble wrap typography – Arranging party? Mount bubble wrap on the wall. Trace words on bubble wrap. Fill the letters using different color paints. Inject the fluids cautiously in the bubbles so that bubbles don’t bursts!
  13. To reduce condensation around water tank or toilet tank, use bubble wrap. Wrap tank with bubble wrap.
  14. Do you know? You can curl your hair by rolling hair in bubble wrap. Do this at night and you will end up with curled hair in the morning.
  15. Wrap tool handles using bubble wrap to avoid getting blisters in hands.
  16. Insulating coffee or tea mugs with bubble wrap keeps drinks hot for longtime.
  17. Need cushion in your shoes? Cut bubble wrap to the size and insert inside the shoe.
  18. Popping bubble wrap is fun activity for kids. Give each of them a small sheet of bubble wrap and have them pop the bubbles. Set a timer & see who pops more bubbles in a minute.
  19. For adults – popping up bubbles is stress reliever!
  20. Wrapping bubble wrap as knee pad makes your job easy when you must kneel on the floor to work.
  21. Use bubble wrap to stuff the shoes to maintain the shape for longtime.
  22. Need cushion for car seat or chair? Place layers of bubble wrap at the back to get extra cushion.
  23. To stop the doorknob hitting wall, use bubble wrap. Attach a pad of bubble wrap on the wall area where it meets doorknob
  24. To protect the outdoor pipes and spouts during winter, wrapping with bubble wrap prevents bursting due to freezing.
  25. To keep your pet bed or outdoor doghouse warm, use bubble wrap as insulation

Image curtesy & for more bubble wrap hacks visit: Pintrest, guttersupply.com, https://www.instructables.com/ , lovethispic.com, apartmenttherapy.com

Author: Sumana Rao | Posted on: May 6, 2020
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Covid-19 recovery Hydration & Nutrition

Fight Covid-19 with proper Hydration and Nutrition

To fight Covid-19 and to recover fast from the disease we need two key weapons. These two weapons that help us fight the deadly Covid-19 are hydration and nutrition. We all know how important it is to drink water and keep body hydrated all time. We also know, keeping body hydrated and supplying good nutrition helps body immune system to be in balanced condition.

Our body composed of about 70% water. Normally we lose water in stool, urine, sweating, perspiration and through respiratory tract. If we are ill, body loses water more quickly. An unintentional weight loss during illness is an indication of not just fluid loss, it is also indication that fat and muscles are utilized to keep normal body functions. When we lose body fluid, muscle and fat heavily, it will have an impact on our ability to fight disease and takes time to recover.

To fight Covid-19 keep your body hydrated and eat balanced nutritious food

Covid-19 symptoms are fever, irregular breathing, cough, chill, headache, sore throat, muscle pain, loss of taste and appetite. During recovery process some of these symptoms like loss of taste buds and loss of appetite might continue. Even though, you don’t feel thirsty or hungry, make sure you drink enough liquid and eat nutritious food to support immune system function and gain back the lost strength.

How to keep body hydrated?

One can notice sign of dehydration during sickness through dark urine, fever, thirst, dry mouth, increased heart rate, tiredness, confusion and fatigue. Dehydration increases thickness of mucous and makes lungs hard to work. Unable to clear secretions from lungs can lead to pneumonia. Drinking water and clear liquids helps to keep respiratory secretion clear and thin.

  • Drink water or clear liquids every hour. Suggested intake of liquids 2-4 ounces every 15 minutes
  • Monitor signs of dehydration – If you are drinking enough water, your urine will be in light yellow color.
  • Drink small sips of liquid every few minutes.
  • To avoid taste fatigue drink varieties of liquids – lemon juice (less or no sugar), herbal tea, decaffeinated coffee, water, Turmeric milk, Yogi tea etc. Drinking warm water is a good idea.
  • Keep drinking water next your bedside for night duration
  • In case you have diarrhea or vomiting, make sure you have enough oral hydration solution along with water.

You can prepare rehydration drink at home: Here is the recipe

  1. Salt – ½ tsp
  2. Fruit juice – 1 cup (fresh fruit -orange, grape, apple or cranberry)
  3. Water -3.5 cups
  4. Mix three ingredients and drink.

Good nutrition to fight Covid-19

  • Do not skip your breakfast and meals during recovery period. Your body needs strength to fight the invader and it needs to build up immune system. 
  • Do not try to diet during recovery. Eat well and get good rest. Keep your stomach filled. Even if you don’t feel hungry or tasteless – eat on time to build those lost muscles.  
  • Your body needs protein and calories to maintain metabolic functions. You need energy to fight the conditions. Intake of carbohydrate to protect against breakdown of energy from muscle breakdown is essential.
  • Eat high protein, high calorie meals. To get good protein, you don’t need to go to supermarket to buy protein drink. You can prepare it at home with: Whole milk – 1 cup, Peanut butter – 2 tsp, Yogurt- ¾ cup, Fresh fruit – Banana, strawberry, blueberry, mango or fruits of your choice. Add all ingredients in a mixer or juicer and process it.
  • Continue taking Vitamin, calcium and iron supplements. Oral nutrition supplements help you get recommended dosages of nutrients. Consider taking oral supplements that supply minimum of 15 calories and 15-30 grams of protein/8 ounces
  • Till you get back taste and/or smell of food, try foods that give bit stronger odor. Include garlic and onion in food. Go for less sweet foods. Add spices to make blond food taste better. To get rid of bitter taste from food, add little sugar in the food.
  • Measure body weight. Rebuilding lost muscle mass takes long time than you think. Noting your weight and preventing further loss of muscle helps to recover fast. High calorie, high protein diet with regular exercise will help to gain muscle.

Covid-19 is a serious virus attack on our system. During the recovery one needs help and attention. Patient must continue following good hygiene practice and take good rest. In addition, proper nutritious food as well as keeping body hydrated helps the person to recover fast and to regain the strength.

References:

Image credit: Photo by Anna Shvets from Pexels
(Free for commercial use)

Author: Sumana Rao | Posted on: May 4, 2020
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Stay fit during lockdown

Stay fit & healthy during lockdown

During lockdown period, everything seems to be out of our control. Do not give up. There is always light at the end of tunnel. Few more days is this ordeal. Till then let us focus on our health. Follow these six tips to keep yourself and family fit and healthy.  

Nutrition : Eat healthy, avoid junk food. Get recommended daily nutrition. Focus on your calorie intake. Grocery and produce stores are not closed. Get fresh fruits & vegetables. Take control of your diet by including necessary nutrients. Your immune system depends on your food intake & healthy habits.

Physical activity: Daily exercise inside home, outside in compound or a walk in your community (if allowed) is needed. Reducing & avoiding exercise can increase your weight, chronic pain and long road to recover.

Physical activity
Physical activity :Image by StockSnap from Pixabay (Free for commercial use)

Exposure to Sunlight: When we are inside home, our body hardly gets exposed to Sunlight. As you know Sunlight is the main source of Vitamin D which is a very essential nutrient that we need. You can spend some time in balcony, patio, garden or sit near window where Sun light comes in.

Photo by bongkarn thanyakij from Pexels (Free for commercial use)

Social connection: We need people around us. You cannot meet them. So what?  Call your friends & families to check on them. Help others to help you.

Photo by August de Richelieu from Pexels (Free for commercial use)

Mental activity: If you work from home, then mentally you will be occupied. If not, few hours get into activities that keeps your mind active. Learn new things, take online course, read, write or create small videos on healthy foods, dance, share fun facts with community.

Image by Steve Buissinne from Pixabay  (Free for commercial use)

Sleep: Get enough sleep. Do not oversleep. Because you are home, don’t sleep odd time. Follow the same routine that you were used to before the lockdown.

Photo by Andrea Piacquadio from Pexels (Free for commercial use)

Cheer up and stay safe!

Images Courtesy: Image by Queven from Pixabay  (Featured image, free for commercial use)

Author: Sumana Rao | Posted on: May 1, 2020
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Tibetan singing bowls

Significance of Tibetan Singing Bowls

Tibetan singing bowls are type of bells that create vibration with very rich deep sound when played. The purpose of using singing bowl is to promote relaxation in mind and body.

We are not new to healing power of sound. In ancient Hindu religion bell ringing and chanting at home and temple is common practice and is believed to be sacred. Reason for this is the belief and understanding that universe relates to sound. Universe and physical manifestations are created and connected with sound.  Sound of OM (AUM) is the seed of sound and it is the essential vibration of creation. OM represents the vibration of creation and when we chant OM during meditation, we can feel the universe.

Tibetan singing bowl is a mystical instrument that creates divine sound with positive vibration. Bowls are carved with symbols of religious, sacred significance (Om, lotus, mandala etc). Originated in India, singing bowls are used by Buddhist monks from long time for meditation purpose. Taoist also use them for meditation purposes.  Apart from monks and yogis’ people who practice wellness like herbalists, music therapists, massage practitioners use signing bowl to create and pass positive energy while treating patients.

In West, singing bowl was introduced in music industry in early 1970’s, with release of Tibetan bell album by Wolff & Hennings. In later years singing bowls became popular because of the significance. Rain Gray in late 1980’s studied and introduced the sacred singing bowl to West. Yogis often use Tibetan singing bowls during yoga practice. Singing bowl thus occupied Yoga studios, music therapy sessions and for treating mental ailments.

How does singing bowl works?

Singing bowls are used by tapping the bowl gently with a felt-tipped mallet followed by circling the bowl with different amounts of pressure and speed to vary sounds.  When the bowls are played to elicit prolonged sounds that emit varied vibrational frequencies, it gives a soothing effect for the listener. These bowls are made of metals and crushed crystals.  Irrespective of the material used, singing bowl can also be filled with water while playing. When played with or without water in it, bowl induces a meditation state and helps to heal from inside out.

Benefits of singing bowl: We know that one’s mental status influence physical health. Good sound or a good music from an instrument influences brain by means of entertainment. When brain is calm and free of anxiety it triggers positive energy in the body. The musicality of the singing bowl helps in relaxation and reduces stress level.  The vibrations and tones from singing bowl slows down heavy breathing, heart rate and disturbed brain waves. This results in,

  • Improved hormonal levels and produce endorphin
  • Vibration decreases stress hormone and blood pressure
  • Decrease in blood sugar
  • Gives relief from pain, discomfort and promotes overall health.
  • Listening to vibrating sound gives clarity and helps in focusing and concentration on subjects
  • Reduces mood disorders and increases mental awareness
  • Reduces insomnia and helps to get into deeper sleep
  • People who suffer from chronic pain, fibromyalgia and Parkinson disease feel better with this sound therapy.
  • Overall increase in physical energy

A simple tap and a swirl around mallet results in lingering notes in singling bowl. The sound that passes through air, reaches our mind to create positive environment. Our ancestors new the value of chanting, devotional singing, using divine instruments to create healthy environment by removing unhealthy surroundings. Understanding and integrating good sounds in our lives promotes healthy living.

References:

Image by: Photo by C Drying on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: April 30, 2020
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Four ubtan skin recipes

4 Ubtan recipes for flawless skin

Cannot go to beauty parlor due to lockdown? Are you worried about your drained skin? Then try four easy ubtan recipes that you can prepare using readily available ingredients at home.

Ubtan is an ancient sacred beauty recipe for glowing skin is explained in ancient texts of Ayurveda. In fact, ubtan believed to be prescribed from Vedic physicians for the beutification of skin. It is a recipe now accepted by both women and men from centuries to establish flawless skin. It is also used in bridal and groom ceremonies and during other auspicious occasions.

Ubtan provides many benefits for skin. It is made of natural ingredients and can be used  for all types of skin without fear of anytype of side effects. Ubtan recipe has good antioxidant element and remove free radicals because of presence of flavonoids and phenolic contents.

Ubtan helps skin-

  1. To fight infections – good remedy for acne, freckles and blackhead.
  2. Improves skin complexion
  3. Cleanses and tones the skin
  4. Acts as an exfoliate
  5. Helps to reduce facial hair
  6. Increases blood circulation to skin surface
  7. Detoxifies the skin
  8. Helps in rejuvenation of skin
  9. It is astringent and firms’ skin
  10. Gives skin smoothness and suppleness
  11. Ubtan can be applied daily without any harm

Is ubtan good for all skin? Answer is yes! We know that every skin type is different. One can select and use ubtan recipes based on their skin type.

What are ingredients of ubtan?

Ingredients for ubtan most time readily available at home. It is easy to prepare. Generally, Ubtan contains milk, gram flour, almond flour, turmeric, milk cream, sandalwood powder, oat meal, rose water and lemon juice.

Here are three ubtan recipes for regular use-

  1. Ubtan for daily use:

Ingredients:

  1. Gram flour -2 Tbsp
  2. Sandalwood powder – 1 Tbsp
  3. Turmeric powder -1/2 tsp
  4. Raw milk -2 Tbsp

Preparation: Mix three powders well, add milk and prepare paste. Mix well, so that there should not be any lumps. Apply the paste on skin, leave it for 20 minutes. Once the paste gets dry, wash skin using lukewarm water. Avoid soap or any type of face wash.

2. Ubtan for special occasion:

Ingredients:

  1. Gram flour – 2 Tbsp
  2. Oat meal -1 Tbsp
  3. Sandalwood -1 Tbsp
  4. Turmeric powder – 1 tsp
  5. Rose water – few drops
  6. Yogurt- 2 Tbsp

Preparation: Mix dry ingredients well and add yogurt and rose water. Prepare paste without any lumps. Apply the paste evenly on the skin. Leave it for half an hour or till the paste dries. Wash using lukewarm water.

3. Ubtan for face:

Ingredients:

  1. Oatmeal -1 Tbsp
  2. Gram flour- 2 Tbsp
  3. Sandalwood powder -1 Tbsp
  4. Turmeric – 1 tsp
  5. Rosewater – few drops
  6. Cucumber paste– 2 Tbsp (grind cucumber without water)

Preparation: Mix all dry ingredients in a bowl and add rose water and cucumber paste. Mix to a consistency and let the mix sit for ten minutes. Apply the mix on face and massage face in circular motion. After ten minutes wash face using lukewarm water. Do not use soap or face wash.

4. Ubtan for all skin types:

Ingredients:

  • Masoor dal (red lentil) – 1 Tbsp
  • Gram flour–  2 Tbsp
  • Oat meal–2 Tbsp
  • Almonds – 8
  • Raw rice – 1/4 cup
  • Turmeric – ½ tsp
  • Yogurt – 2 Tbsp
  • Rose water – ½ tsp
  • Milk cream – 1 tsp (for dry skin)

Preparation: Grind red lentil, almonds and raw rice separate. Mix all the powders in a bowl. Add gram flour, oat meal and turmeric powder. Mix well. Powder might be little rough because both red lentil and almonds will not grind to smooth powder. Add yogurt and rose water. . If you have dry skin, add milk cream with yogurt and rose water.  Mix well and apply the mix on face. Leave it for 5 to 10 mins. Wash face using lukewarm water.

Generally, ubtan does not have any side effect. Just to make sure, apply little ubtan mix on covered skin and test it out for any rashes. It is essential to use pure ingredients and ingredients should be obtained from reliable sources. Organic ingredients are the best to prepare DIY ubtan.

For more skin care recipes click here.

Image credit: “day 50” by meaduva is licensed under CC BY-ND 2.0

Author: Sumana Rao | Posted on: April 28, 2020
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World pandemic and epidemic diseases

Pandemic & Epidemic diseases in the world history

Epidemic and pandemic diseases are primarily different in terms of spread of an illness. An epidemic is limited to one specific region while a pandemic has a worldwide spread. Epidemic disease affects large number of people within a community, region or population. Pandemic like COVID-19 spreads over the multiple countries or continents. Simply to put “A pandemic is an epidemic that ravels with passport”

When we investigate the history from past few decades there are major pandemic and epidemic diseases can be noted in the world. We can see that three of the deadliest plague pandemics -Plague of Athens, Plague Antonine, Plague of Cyprian-  were caused by Yersinia pestis or plague bacterium. Return of plague in Europe in 1347 “The black death” claimed 200 million lives in four years. To stop the disease people started keeping away from ill people and sick people were isolated. This is the first known quarantine implemented for a disease. During great plague law was imposed in 1665 to separate and isolate the sick. In 18th century smallpox virus epidemic is the first one to ended by vaccine by Dr. Edward Jenner. Cholera was investigated by Dr. John Snow and he found cluster of 500 fatal infections to London’s city drinking water. This led to urban water sanitization and protecting drinking water contamination. These diseases have changed human lives and bought new perspective to medical world. While there is no cure found yet, for few of these diseases, scientists have found ways to prevent diseases.

Image courtesy: www.cdc.com, https://www.visualcapitalist.com/

Spanish Flu Influenza Pandemic 1918-1920:

Spanish flu pandemic

Asian Flu pandemic 1957-1958:

Asian flu pandemic

AIDS disease 1981-Present:

AIDS in the world

Swine Flu pandemic 2009-2010:

Swine flu pandemic

Ebola epidemic & pandemic 2014-2016:

Ebola epidemic disease

Zika Epidemic disease 2015-present:

Zika epidemic disease

 

Author: Sumana Rao | Posted on: April 27, 2020
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Spanish flu pandemic

Spanish flu pandemic

Spanish Flu Influenza Pandemic 1918-1920 :The 1918 influenza (Spanish flu) pandemic was the most severe pandemic in recent history. It was caused by an H1N1 virus with genes of avian origin. Although there is not universal consensus regarding where the virus originated, it spread worldwide during 1918-1919.  In the United States, it was first identified in military personnel in spring 1918. It is estimated that about 500 million people or one-third of the world’s population became infected with this virus. The number of deaths was estimated to be at least 50 million worldwide.

Mortality was high in people younger than 5 years old, 20-40 years old, and 65 years and older. The high mortality in healthy people, including those in the 20-40 year age group, was a unique feature of this pandemic. While the 1918 H1N1 virus has been synthesized and evaluated, the properties that made it so devastating are not well understood. With no vaccine to protect against influenza infection and no antibiotics to treat secondary bacterial infections that can be associated with influenza infections, control efforts worldwide were limited to non-pharmaceutical interventions such as isolation, quarantine, good personal hygiene, use of disinfectants, and limitations of public gatherings, which were applied unevenly.

In 2008, after 90 years later of the pandemic, scientists discovered what made the flu deadly. Group of three genes enabled the virus to weaken a patient’s bronchial tubes and lungs and lead to the way for bacterial pneumonia.

Reference https://www.cdc.gov/

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/pandemic-epidemic-diseases-in-the-world-history

Author: Sumana Rao | Posted on:
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