All posts by Sumana Rao

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Too much fiber in diet

Is too much fiber good for you

After consuming raw vegetables and salads have you every experienced uneasiness, bloating, diarrhea symptoms? Probably it is because you have consumed too much dietary fiber. Is too much fiber good for you and what is the daily recommended fiber intake for both men and women ?

What are fibers: Fibers are present in -fruits, vegetables, legumes, nuts and seeds, present in foods as added ingredients in granola or protein bars as high fiber contents (example -, oat fiber, beet fiber, corn and soy fiber). There are two main types of fiber and both play different role in digestion

  1. Insoluble fiber: Helps food pass quickly through digestive system and adds bulk to stool. It also helps in pH balance, prevents inflammation, diverticulitis and colon cancer. Insoluble fiber present in root vegetables like carrots, radish, beets, fruit skins, whole grains food.
  2. Soluble fiber: It absorbs water and becomes gel like substance with food. Helps to feel full quick and plays important role in weight management, blood sugar, cholesterol. Soluble fiber present in oats, beans, Brussels sprouts, oranges, seeds, apples.

Both these fibers get fermented in our digestive systems with help of bacteria and help bacteria to be active in colon and thus helps in digestion. Soluble fiber gets more fermented than insoluble fiber. Onion, garlic, banana, barley, leeks are examples of few fermentable fibers.

Fiber recommendation for men, women, young adults, children are:

Men:

  • Adults (50 years and below): 38 grams
  • Adults (over 50): 30 grams

Women:

  • Adults (50 years and below): 25 grams
  • Adults (over 50) :21 grams

Other age groups:

  • Children 1 to 3 years 19 g
  • Children4 to 8 years 25 g
  • Children 9 to 13 years 26 g (female), 31 g (male)
  • Adolescents 14 to 18 years 26 g (female), 38 g (male)

What happens when you consume too much fiber?

Consuming too much fiber (above 50 and 70 grams) results in certain symptoms and can be uncomfortable for the system. Too much fiber in system limits absorption of important minerals like magnesium, calcium, iron and zinc. This leads to deficiency of these minerals in the body. After consuming fiber if we don’t drink enough water it results in intestinal blockage.

  • Decrease in appetite and feeling fullness
  • Bloating and gas
  • Constipation, cramping and/or diarrhea
  • Inability to consume enough energy due to weight loss
  • Irritation in bowel system due to undigested fiber
  • Nausea, vomiting, inability to pass gas or stool – are some serious conditions associated with intake of too much fiber.

How to address if one develops these above symptoms?

If you are feeling full and suffering from any of the above symptoms, then reduce your fiber intake according to your age.

Do not consume additional and added fibers. Those added fibers present in cereal bars can harm your GI system more than natural ones.

Skip those foods that are responsible for gas, bloating and stomach cramps.

Instead of raw vegetables, eat cooked vegetables. If you feel that your weight is increasing even after exercising and eating vegetables, then go for cooked vegetables with less salt or no salt and drink recommended amount of water.

Fiber content in our regular foods:

  • Oatmeal – cup =8 grams
  • Almonds – 2 Tbsp = 1 grams
  • Raisins – 2 Tbsp = 1 grams
  • Whole grain bread – 2 slices = 8 grams
  • Whole wheat bread – 1 slice = 2 grams
  • Carrots – 1 cup = 3 grams
  • Apple with skin– 1 medium size = 4.5 grams
  • Banana – 1 medium =3 grams
  • Orange – 1 medium =3 grams
  • Lentil – 1 cup =16 grams
  • Black bean – 1 cup = 15 grams
  • Quinoa – 1 cup cooked =6 grams
  • Brown rice – 1 cup cooked =3.5 grams
  • Kale – 1 cup cooked = 3 gram
  • Brussels sprout – 1 cup boiled = 4 grams
  • Sweet corn – 1 cup boiled =3.5 grams
  • Popcorn = 2 cups = 2 grams

These are few examples only. Find out how much fiber present in food that you eat daily, regularly. Accordingly, you can decide the intake amount that should be included in your diet.

References:

 

Image credit: Photo by laura-s from FreeImages (Free for commercial use)

Author: Sumana Rao | Posted on: December 12, 2019
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Coffee drinking memory boost

Drinking dark roast coffee good for brain memory

Drinking coffee  can bring both benefits as well as risks. But, studies show that coffee consumption has more health benefits and the positive benefits that we get by moderate coffee consumption clearly over weigh’s the potential risk. Studies have suggested that drinking dark roast coffee might help to protect brain cells from Parkinson’s  and Alzheimer’s disease!

The key question is, what is it about coffee that makes is so beneficial for our brain?

The cognitive functions that is, reaction time, rate of information sense and treatment in humans stays more or less stable until 60 years old and will slow down afterwards. Research suggests that brain can start to deteriorate as early as 45 years old! But the rate of deterioration or decline varies between individuals because it depends on lifestyle, diseases, heredity, stress and chronic conditions.

Coffee protects the brain against cognitive impairments and boosts our thinking skills. Coffee has different chemical compounds and one of them being caffeine. It is known fact that caffeine acts on brain cells to keep them alert. Coffee consumption appears to reduce or delay the development of Parkinson’s disease and caffeine is likely to be the factor.  Well, that was the thought until recently!

Recent studies show that in some instances even the decaffeinated coffee helped against neurodegeneration! It means along with caffeine there are other molecules in coffee that might be helpful for our brain cells.

A new study conducted by Krembil Brain Institute Toranto Canada suggests effect of coffee on our brain actually depends on how much we roast coffee beans!

According to Dr. Donald Weaver at Krembil Brain Institute, Toronto Canada “Coffee consumption does seem to have some correlation to a decreased risk of developing Alzheimer’s disease and Parkinson’s disease”.  In their findings, Dr. Weaver and team noted that, the key to coffee’s brain protecting benefits not lie in its caffeine content but in the existence of compounds that are released in the process of roasting the coffee beans!

In their study the three types of coffee- caffeinated dark roast, caffeinated light roast and decaffeinated dark roast were tested.  As per co-author Dr. Ross Mancini “The caffeinated and decaffeinated dark roast both had identical potencies in our initial experimental tests and we observed early that its protective effect could not be due to caffeine”.

Researchers recently focused on set of compounds in coffee called phenylindanes that could be playing a role in boosting memory cells. These phenylindanes are formed during the process of roasting coffee beans and lend coffee its bitter flavor. Longer roasting of coffee beans produce more phenylidanes. It means dark roasted coffee irrespective of whether it is regular or decaf has strongest protective effect on the brain.

Phenylidanes seems to act as dual inhibitor of  amalgamation of tau and beta-amyloid the two toxic proteins responsible for neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. According to Dr. Mancini, further step in their research is to investigate how beneficial these compounds are and whether they have ability to enter bloodstream or cross the blood brain barrier”!

Well, till they find out, let us drink a cup of coffee every day to keep our brain active and going!

References:

Image credit: Photo by Engin Akyurt from Pexels
(Free for commercial use)

Author: Sumana Rao | Posted on:
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Savasana benefits

Do not dismiss Savasana for these reasons

Do you know? Savasana is the hardest of all the poses in Yoga?!. It might look like a simple nap pose and for this reason many skip savasana after practicing daily yoga. After reading this article we hope you might not dismiss Savasana (shah-VAH-sah-nah or shih-VAH-snah = Sanskirt meaning = corpse pose). In fact, there are no other form of physical exercise that has pose like Savasana. This is what makes yoga stand separate from other form of exercises. Savasana is a fully conscious pose aimed at relaxing while being awake. Savasana also known as corpse pose in yoga helps to relax the body after yoga practice.

Why students walk away from savasana? Answer is simple – they have not fully understood the importance of savasana. And, it is not possible for many to practice relaxation.  Savasana is a gift pose for all yogis because it allows yogi to gradually enter a relaxed state and helps in refreshing deeply and brings focus on oneself.

The benefits of Savasana:

Our world today is moving fast and practicing art of Savasana helps us to stop fighting the clock. It makes space for peace and bring harmony to the soul. While practicing savasana one need to shut off the wondering mind and focus on one’s inner self and the body. It is like rebooting computer and bringing back it to action that helps computer to keep going. Savasana is an act of conscious surrender that need patience and practice. The whole body as well as mind experience quietness while being still.

During Savasana lot of things happen – our muscles, skeleton and nervous system that are active all the time will take back seat and our immune and parasympathetic nervous system become active.  It helps release the physical stress and repairs the body. It gives a sense of drifting away and slows down body and mind while bringing calmness to system. Savasana helps to rejuvenate the body and refreshes the mind.  In addition, it also helps to get good night sleep, decreases blood pressure, brings deep meditative state of rest that might help in repairing cells and tissues.

How to practice savasana?

The difficult part of Savasana is, to bring wondering mind under control. Human brain keeps thinking all the time about something – it will bring back memories or the chores that is pending. The challenge of turning brain off and just observing the sensation is difficult for anybody who go through corpse pose. Savasana gives us a chance to lay down and just notice about what we are feeling without clinging to thoughts and feelings.

After yoga practice lie down on the mat and allow your muscles – one by one to settle down and relax. Rest your entire body on the floor. Extend arms and legs outwards from the torso. Release all the muscle one by one from the tension. Notice all the places where the body is making contact. Exhale and inhale. While exhaling imagine each body part getting little heavier and spreading out little more.

Use cues to relax.

  1. Relax your whole body
  2. Let the body sink into the floor
  3. Relax whole body
  4. Relax right foot – relax right toes
  5. Relax whole right hand, arm, shoulder and fingers
  6. Relax the whole body
  7. Relax left food – relax left toes
  8. Relax whole left hand – arm, shoulder and fingers
  9. Relax belly
  10. Relax chest
  11. Relax face
  12. Relax whole body
  13. Relax eyes, internal organs, heart
  14. Relax top of the head
  15. Focus on third eye and relax
  16. Bring your attention to mind and relax

During entire savasana -,

  • let your eyes be closed,
  • jaw should be unclenching,
  • arms away from body,
  • shoulder blades should be tucked under,
  • keep the palm open and let legs spread and feet fall open – your body should surrender to earth beneath.  

After completion of the cue, continue laying down on mat for minimum 10 minutes. While waking up, take a deep breath, slowly bring hand and legs to motion, move toes and fingers. Give a long stretch to the body from head to toe. Turn your right and lay down in fetal position. Slowly get up and come back to seated position.

These relaxation cues help different body parts to come back to normalcy after a yoga practice. There will be a sense of refreshes, rejuvenation and relaxation once we get up to sit.

A regular practice of corpse pose will train us to relax which eventually helps us to make peace with surroundings and enjoy harmony. Finish your yoga practice with om chanting which is a universal sound that brings all joy.

Image credit: https://commons.wikimedia.org/wiki/File:Savasana_-International_Day_of_Yoga_Celebration–NCSM-_Kolkata_2017-06-21_2473.JPG

Attribution: Biswarup Ganguly / CC BY (https://creativecommons.org/licenses/by/3.0)

Author: Sumana Rao | Posted on: December 5, 2019
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Sore throat remedies

Six herbal gargle remedies for sore throat & cold

Sore throat cause lot of irritation and cough. It makes eating and swallowing worse. Sore throat generally is due to viral infection (Pharyngitis). Sore throat caused by Pharyngitis virus is easy to get rid of and many times it resolves on its own. Whereas Streptococcal infection of throat caused by bacteria, requires treatment as it also brings fever in most cases.

Symptoms of sore throat:

  • Scratchy, itchy throat
  • Pain in throat
  • Pain while swallowing and talking
  • Sore swollen gland in neck as well as jaw.
  • Swollen tonsils
  • Harsh voice, sometimes one may temporarily lose voice.

Symptoms of sore throat due to infection: Fever, runny nose, sneezing, headache, body ache, vomiting, nausea and cough.

When to see doctor? Too much body pain, joint pain, fever, cough, headache, vomiting, continuous cough – when any one of these symptoms does not come to control then see doctor for further treatment. Apart from regular salt water gargling there are few herbs that does wonder for sore throat pain and cold… Read further

Fore more home remedies please visit: https://healthylife.werindia.com/online-grandma/grandma-remedies

Image credit: https://www.needpix.com/photo/90318/children-cough-flu-medicine-syrup-free-vector-graphics-free-pictures-free-photos-free-images (Free images)

Inline image credit: Gargle painting: https://commons.wikimedia.org/wiki/File:%D0%9F%D0%BE%D0%BB%D0%BE%D1%81%D0%BA%D0%B0%D0%BD%D0%B8%D0%B5._2013.jpg

Pavel Otdelnov / CC BY-SA (https://creativecommons.org/licenses/by-sa/4.0)

Sage water gargle for sore throat:

Sage water gargle

Licorice root water gargle:

Licorice root gargle

Lemon & salt water gargle:

Lemon & salt water gargle

Thyme water gargle: 

Thyme water for sore throat

Marshmallow root water gargle:

Marshmallow root for sore throat

Ginger-salt water gargle:

Ginger water for sore throat

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Sage water gargle

Sage water gargle

Sage belongs to mint family and is a good old remedy for cold, cough and throat infections.

What you need?

  1. A Tbsp of dried sage leaves
  2. One tsp -goldenseal or orange root (yellow puccoon)
  3. Pinch of cayenne pepper
  4. Half cup apple cider vinegar
  5. 1 Tbsp salt

Prepare gargle :

  • Boil a cup water and pour on dried sage leaves*. Let it steep for half an hour. After half an hour strain and add rest of the ingredients and at the end add apple cider vinegar.

To use:

  • Gargle a teaspoon of the liquid every 2 hours. Gargle for more than 3-5 minutes. Don’t swallow the liquid as you might not like the taste.

*along with sage you can also add echinacea dry leaves

Image credit: kmum.org (CC0)

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Licorice root gargle

Licorice root gargle

Licorice has many traditional medicine applications. It acts as pain killer and reduces inflammation and boils, thus helps in relieving throat pain.

What you need?

  1. Few pieces of licorice roots
  2. Water
  3. 2 tsp salt

How to prepare?

  • Boil 2 glasses of water and steep licorice root in hot water with salt for about ten minutes. Strain and allow it to cool.

To use:

  • Consume it as tea or gargle every 2 hours using licorice root water.
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Lemon water and salt gargle

Lemon water and salt gargle

We all know lemon juice contains antioxidants and rich in vitamin C. It helps to keep mucous membrane moist. It reduces sore throat and symptoms of flu and cold.

What you need?

  1. Fresh lemon juice 2 or 3 Tbsp
  2. 2 cups water
  3. 1 Tsp honey
  4. 2 tsp salt

To prepare gargle:

  • Boil water, cool and add lemon juice, honey and salt. Mix well

To use: Either you drink the liquid or gargle using the lemon water. It helps to get rid of throat pain caused by sore throat.

Image credit; Image by skeeze from Pixabay  (CC0)

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Thyme water for sore throat

Thyme water gargle for sore throat

Thyme also belongs to mint family. It is well known for its aroma and grown in Western countries fondly for its appearance as well as for aroma. In many herbal decoctions for cold, thyme is an important ingredient. It is a cough suppressant herb.

What you need:

  1. Fresh thyme half bunch
  2. Salt
  3. Water – 2 cups
  4. Honey- 2 tsp

How to prepare?

  • Mix thyme and water on low heat. Simmer till the content of water reduces to half. Strain and add honey, salt. Store in a jar. One can also prepare just thyme tea to get rid of cold and sore throat.

To use:

  • Take couple of spoon as tonic or gargle with the liquid every 3 hours, until the cough, sore throat reduces.
  • Image credit: Image by Hans Braxmeier from Pixabay  (Free for commercial use)
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