All posts by Sumana Rao

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Tongue scraping & tooth brushing Ayurveda routine

Tongue scraping & brushing- Ayurveda routine

Tongue scraping: White material that builds up overnight on your tongue is nothing but the digestive impurities. You will see the white material when you are very sick and cannot taste the food. It is a way of system getting rid of toxins. To clear the toxin on tongue, Ayurveda suggests tongue scraping or Jihwa prakashalana. Not scraping of cleaning the tongue can compromise the immune system as well as digestion. Leaving the white material without cleaning it will lead to absorption of toxins by body.

After brushing the teeth use a tongue cleaner and gently scrape the tongue from back to front. Check your tongue, if there is still white material is sitting repeat scraping gently. After cleaning the tongue, wash the tongue scraper with hot water.

Tooth brushing: Ayurveda suggests using the toothpaste based on the season. Cold weather not only damages skin, it damages lips and cause toothache or sensitivity in teeth. For this reason, Ayurveda suggests using toothpastes that have ingredients suitable for the teeth in that season.

For example, during winter brushing toothpaste made from herbs that have heating effect are recommended – toothpaste with cinnamon, bilva, clove and haritaki (Terminalia chebula) is good for the oral health. It improves blood circulation in gums and tongue. During summer, use toothpaste that have any of these ingredients – mint, peppermint, sage and or coconut oil. During spring – toothpastes with Neem, pomegranate, triphala are helpful.

Most important is to brush and clean the tongue every morning as part of your day’s routine.

Image credit: Photo by ricardo rojas from Pexels
& Photo by Oleg Magni from Pexels (Free for commercial use)

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/ayurveda-daily-routine-for-better-health

Author: Sumana Rao | Posted on: April 13, 2020
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Abhyangana - Ayurvedic bath

Abhyangana and bath- Ayurveda daily routine

Both Abhyangana and bath should be your daily routine. In Ayurveda’s ancient medicinal text, the Charka Samhita there is information about regular oil massage that cleanses the body of impurities, strengthens the immune system and enhances longevity. Abhyangana consists of an oil massage to facilitate the absorption of oil in the skin. Once the oil has been absorbed in the skin, a warm water bath is taken. On regular days, also some herbs can be infused in the sesame oil and apply to hair and body. It is important to soak the body in oil.

  • Take sesame oil in hand and massage your entire body with sesame oil.
  • Apply few drops of oil on the scalp.
  • Massage in circular motion on your forehead, temples, cheeks, and jaws (always moving in an upward movement). Be sure to massage your ears, especially your ear-lobes—home to essential sensitive points and nerve endings.
  • Wait for around 30 minutes to an hour before you go for a bath so that the oil is absorbed by the body.
  • One can use paste of turmeric, besan (gram flour) sandalwood and lemon juice – scrub the body. Or use soaps that contain these ingredients.
  • Bathe as you do daily.

The advantage of abhyanga is, any body ache that we might have reduces and it relaxes the muscles by improving circulation and detoxification.

Image credit: https://commons.wikimedia.org/wiki/File:Shiro_Abhyanga,_Ayurvedic_Head_Massage.jpg

Kerala Tourism / CC BY-SA (https://creativecommons.org/licenses/by-sa/2.0) & https://www.pxfuel.com/en/free-photo-eocdn ( Free for commercial use DMCA )

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/ayurveda-daily-routine-for-better-health

Author: Sumana Rao | Posted on:
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Timely food intake- Ayurveda routine

Ayurveda routine- Timely Food intake

Proper food intake: Regular mealtime – breakfast, lunch and dinner should be maintained as our body needs energy. Never skip your important meal of the day – breakfast. Including fruits, carbohydrates and protein in morning breakfast helps brain to be alert and active. Having breakfast and lunch on time stimulates regular bowel movement and keeps body healthy. Whether it is dinner or lunch – based on the season and your body type decide on ingredients and menu.

Apart from not skipping your breakfast Ayurveda suggests that lunch meal between 12 to 1:30 pm should be heavier than the dinner. There should be a gap of 5 to 6 hours between each meal. A light and gentle dinner helps easy digestion and supports good sleep. Ideal time for dinner is between 6:30 to 8 pm. Dinner can be steamed vegetables (not root vegetables), seasonal fruits, grains, lentils and soups. Drinking milk is suggested at night. However, a 45 minutes gap between the dinner and a glass of milk (or soy or almond milk) intake is recommended.

Vata, Kapha and Pitta Seasons:

Ayurveda characterizes vata season as light, rough, dry, irregular, hard and cool which falls in in fall (& early winter). The cold wind blows and falling leaves represents the roughness of the weather. One can experience dry skin, mood swings, unpredictable energy levels and irregular digestion. Eating warm foods and root vegetables, warm drinks like milk with ghee helps in this season.

During kapha season which is winter days (to early spring) one will feel heavy, dense, wet and cold days.  It ends up in warm by end of spring. The quality of atmosphere will be dampness, cold and dull. These days can clog energy channels and lower the immunity. Seasonal allergy, cold, fatigue is common in this season. Avoid heavy foods and go on for vegetable soups, bitter veggies and leafy greens. Introduce cinnamon, mustard and moderate spice in your diet.

Pitta season is when the nature builds and brighter days one sees. Greenery marks the season with moist, intense, sharp and hot weather. Body will heat up, dehydrate and lose energy. Including certain foods in diet – cucumber, watermelon, zucchini, mangoes (fruits of the season) and coconut water is good for the body.

Image credit: Photo by Ari Alqadri from Pexels &

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/ayurveda-daily-routine-for-better-health

Author: Sumana Rao | Posted on:
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Getting good sleep Ayurveda daily routine

Good sleep- Ayurveda Daily routine

Getting good sleep: According to Ayurveda a proper sleep between 10 pm to 6 am gives adequate rest to body. Depending upon your body nature, a sleep of 6 to 8 hours every night helps to get good rest. Pitta type of the body need 7-8 hours, Vata about 8 hours and kapha type needs 6-7 hours of sleep. Going to bed by 10 pm is a good practice. Our body restoration and regeneration happen efficiently between 10pm to 2 am. If we go to bed by 10 pm it will support and help body to recover. It helps the pineal gland to produce melatonin hormone that prepares body to sleep.   Getting into bed before 10-15 minutes earlier your bedtime helps to get good deep sleep.  Turn off screen, music, light and keep the room temperature between 65-67F (18-20C)

The other daily routines recommended by Ayurveda are-
1. Exercise – Yoga for strengthening mind and body

2. Pranayama-Yogic breathing to improve concentration and help lungs function

3. Meditation – to reduce stress and keep us focused

4. Hygiene – Cleaning body parts (face, hands and legs particularly) before meal and after using bathroom/toilet

5. Neti and nasya – keeping nasal passage clean and clear.

To have a fruitful and successful day, practicing daily routine as described in Ayurveda is helps. These practices not only nourish our body, nourishes one’s mind too. Ayurvedic daily routines brings discipline in life, promotes weight loss, keeps body fit, healthy and energetic.

Image credit: Photo by Daria Shevtsova from Pexels & Photo by Felipe Borges from Pexels (Free for commercial use)

Main article: https://healthylife.werindia.com/your-road-to-healthy-life/ayurveda-daily-routine-for-better-health

Author: Sumana Rao | Posted on:
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Bee breathing & meditation for kids

Buzz like bee & practice breathing

Teaching kids yogic breathing can help their little lungs to face several conditions including COVID-19. Sit with your child and help them to concentrate and breath. When parents take part in kids activities it is a boon for their energy and kids will love it. Make use of lock down time family time and keep your kids in good health.

Two simple breathing exercises for kids to relax – Bumble bee breathing and finger breathing exercise

Focusing on breathing helps to relax and calms the mind. It is a traditional method to calm down and scientifically proven technique. We all get excited or tensed during examination, while participating in sports, before performing on stage. Such excitement and tension can make us forget where we are, what we are supposed to do, or we might forget what we even have to say. When we are overwhelmed at any place or anytime a focused breathing for few minutes will help to relax and refocus.

A simple breathing technique with a calm, easy and slow breath can help to overcome any such challenges. Those who get often agitated, tensed or anxious can try this finger count breathing technique.  Deep breathing helps to bring back normalcy in heart rate and blood pressure. Breathing techniques are easy fix to calm mind.  One can perform these breathing exercises anytime, anyplace and any occasion.

How to use finger breathing to calm down?

  1. Either you sit or stand in a place
  2. Close your eyes, if you are nervous about closing eyes then keep them open.
  3. Now focus on your breath.
  4. Let your shoulder be down and not shrugged.
  5. Keep your hands in relaxed state – on your sides or on your lap.
  6. Use right or left hand fingers to focus on breathing for next one or two minutes.

–          Touch the tip of index finger to the tip of the thumb. Breath in though the nose, slow and nice. Breath out through mouth nice and slow. Once you are done with first slow breath tell yourself “ first breath”

–          Now touch the tip of middle finger to tip of thumb. Breath in through nose -slow and nice. Breath out nice and slow through mouth. Once breathing done, say “second breath”

–          Move to the next ring finger or fourth finger. Let the tip of fourth finger touch thumb tip. Breath in through nose slowly, steadily. Release breath through mouth slowly, steadily. Once completed, say “third breath”

–          Let the tip of our pinky touch the thumb. Breath in through nose – slowly, steadily. Breathe out slow and nice though mouth. Say “that’s fourth one”.

–          See how you feel – are you relaxed, feeling better, did your anxiety has come down? If your mind says, one more breath count, then repeat another cycle of finger breathing.

 Bumble bee breathing:

Have you seen bees buzzing and moving around? You can use same buzzzz.. or hmmm sound for breathing exercise.

–          Sit at a comfortable place or if you prefer you can stand.

–          Close your eyes or keep it half open

–          Place your fingers gently on both your ears, so that you won’t hear external sound

–          Take a deep breath through your nose, let your lungs fill with air

–          Slowly exhale the air through your mouth and make hmmmmm sound or buzzzzz sound as long as you can say it while exhaling the air.

–          Repeat the bumble bee breath four to five times.

–          Once your count completed, release the ears and see how you feel? Are you feeling better or you need one more minute of bumble bee breathing? If so, repeat the buzzzzz breathing.

Kids can perform both finger and bumble bee breathing exercises

  1. Whenever they feel overwhelmed
  2. During lunch time
  3. Before going to school
  4. Before taking part in any sports events
  5. Before practicing dance or singing
  6. Before going on stage
  7. Whenever they feel stressed

Parents or teachers can help children with these two simple and fun breathing practices. Once they understand the benefits of the exercises they will practice breathing and will stay focused because they want to remain happy.

Image credit: People photo created by yanalya – www.freepik.com (Free for commercial use)

Author: Sumana Rao | Posted on:
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Dalgona coffee recipe

#Dalgona Coffee recipes

During lockdown people are becoming more creative and trying new recipes. On Social media you must be seeing images about a “new” creamy coffee – Dalgona coffee! All over social networking and media, people are considering #Dalgonacoffee challenge and uploading their creations. Fluffy coffee beverage that is popping up on social media is a new trending topic!! Yes, images are impressive and mouthwatering. Dalgona coffee looks delightful and fluffy to eyes.

Story of Dalgona:  Dalgona coffee named after Korean toffee candy “Dalgona” by South Korean food bloggers. It was a a popular South Korean 1970 and 80’s coffee even before McDonald’s arrived. It was created somewhere in 1950’s as a confectionery to local children by US army personnel.

Dalgona used to be a popular street food “honeycomb toffee” in South Korea. Dalgona is made by mixing water and sugar until the liquid turns slightly yellow. Adding baking soda makes the liquid breaks down and carbond dioxide releases. The liquified sugar puffs up and becomes hard, light and then crunchy! On South Korean streets Dalgona used to be sold as large lollipops with different shapes and it was supposed to be eaten without breaking the shape in the middle.

This year during lock down period Dalgona gained more popularity.  It can be prepared at home using not just coffee, by using Assam tea, cocoa powder and coffee mix or your choice of instant coffee powder too. At the end it might look familiar to you like espresso.

Dalgona coffee recipes: What you need?

  1. Instant coffee
  2. Sugar
  3. Hot water  
  4. A hand mixer or whisk
  5. Milk or whipping cream
  6. Ice cubes (for cold Dalgona)

Preparation:

Type 1: Hot Dalgana coffee

  1. Measure equal amounts of instant coffee, sugar, and hot water.
  2. Pour the ingredients into a bowl. The water should be hot or boiling to help the coffee and sugar dissolve.
  3. Add milk or whipping cream and whip using a hand mixer or  whisk thoroughly
  4. Your Dolgana coffee is ready to drink

Type 2: Chilled Dolgana Coffee

  1. Take a bowl and mix equal quantities of coffee powder, sugar and hot water.
  2. Use a whisker or blender to blend coffee mixture until it is  frothy and creamy.
  3. Take 2 coffee mugs and add few ice cubes. Pour cold milk in the mugs and add whipped coffee over it.
  4. Serve chilled Dalgona coffee!

Enjoy Dalgona coffee and share your thoughts with us!

Image credit: Image by ivabalk from Pixabay  (Free for commercial use)

Author: Sumana Rao | Posted on: April 8, 2020
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Support nurses and midwives

Support nurses and midwives -World Health Day

This is year’s World Health Day is theme is dedicated to Nurses and midwives and it could not be more opt. World Health Day is celebrated every year on April 7th to create awareness about healthy lifestyle with good health.

This year with coronavirus pandemic millions of nurses are working around the clock leaving their comforts and safety and stepping to fight COVID-19 and helping in hospitals and health care facilities. Midwives are helping to keep newborn babies and mothers safe in the facility. For their contributions, World Health Organization asking today to show gratitude to all nurses and midwives.

This year WHO has published key facts about nursing and midwifery.

Dr Tedros Adhanom Ghebreyesus WHO Director: Nurses are the backbone of any health system. Today, many nurses find themselves on the frontline in the battle against Covid-19.

“Support our Nurses and Midwives”

  • As part of strong multi-disciplinary health care teams, nurses and midwives make a significant contribution to delivering on the commitments made in the 2018 Astana Declaration on Primary Health Care, ensuring patient-centered care close to the community.
  • Nurses and midwives account for nearly 50% of the global health workforce.
  • There is a global shortage of health workers, in particular nurses and midwives, who represent more than 50% of the current shortage in health workers.
  • The largest needs-based shortages of nurses and midwives are in South East Asia and Africa.
  • For all countries to reach Sustainable Development Goal 3 on health and well-being, WHO estimates that the world will need an additional 9 million nurses and midwives by the year 2030.
  • Nurses play a critical role in health promotion, disease prevention and delivering primary and community care. They provide care in emergency settings and will be key to the achievement of universal health coverage.
  • Achieving health for all will depend on there being sufficient numbers of well-trained and educated, regulated and well supported nurses and midwives, who receive pay and recognition commensurate with the services and quality of care that they provide.
  • Investing in nurses and midwives is good value for money. The report of the UN High Level Commission on Health Employment and Economic Growth concluded that investments in education and job creation in the health and social sectors result in a triple return of improved health outcomes, global health security, and inclusive economic growth.
  • Globally, 70% of the health and social workforce are women compared to 41% in all employment sectors. Nursing and midwifery occupations represent a significant share of the female workforce.

Today (7th April) WHO launched first every State of the World’s Nursing Report 2020. It provides the global picture of the nursing workforce and support evidence-based planning to optimize the contributions of nurses and midwives to improve health of all.  Agenda is to collect data, policy dialogue, research and advocacy, and investment in the present and future health workforce. The report is available in English and six languages (see references).  Says Dr Tedros Adhanom Ghebreyesus, WHO Director General. ‘This report is a stark reminder of the unique role they play, and a wakeup call to ensure they get the support they need to keep the world healthy.’

According to the report there are just under 28 million nurses worldwide. Nursing staff numbers increased by 4.7 million between 2013 and 2018 and shortfall of 5.9 million. Nursing staff number is less in Africa, South East Asia and some parts of Latin America. more than 80 per cent of the world’s nurses work in countries that are home to half of the world’s population. And one in every eight nurses’ practices in a country other than the one where they were born or trained. Ageing also threatens the nursing workforce: one out of six of the world’s nurses are expected to retire in the next 10 years.

To increase the nursing workforce globally, WHO (2020) and its partners recommend that all countries:

  • increase funding to educate and employ more nurses;
  • strengthen capacity to collect, analyze and act on data about the health workforce;
  • monitor nurse mobility and migration and manage it responsibly and ethically;
  • educate and train nurses in the scientific, technological and sociological skills they need to drive progress in primary health care;
  • establish leadership positions including a government chief nurse and support leadership development among young nurses;
  • ensure that nurses in primary health care teams work to their full potential, for example in preventing and managing noncommunicable diseases;
  • improve working conditions including through safe staffing levels, fair salaries, and respecting rights to occupational health and safety;
  • implement gender-sensitive nursing workforce policies;
  • modernize professional nursing regulation by harmonizing education and practice standards and using systems that can recognize and process nurses’ credentials globally; and
  • strengthen the role of nurses in care teams by bringing different sectors (health, education, immigration, finance and labor) together with nursing stakeholders for policy dialogue and workforce planning.

Countries cannot battle the diseases and outbreaks such as COVID-19. To achieve good health and wellbeing of all humans we need nurses and health workers.

References: This article key facts and global data is as published by WHO. For more reading please visit:

https://www.who.int/news-room/

Image credit: Image by fernando zhiminaicela from Pixabay  (Free for commercial use)

Author: Sumana Rao | Posted on:
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